VAGABOND CROSSFIT WOD-3/24/10
How Do You Prepare Your Food for the Day?
Make sure you pick Quality over Quantity… and have a good balance of Fat, Protein, and Carbs… This Little Dish would be for my lunch…
Almonds and Pecans= Healthy Fats
Organic Beef Jerky and Ground Organic Turkey Meat= Protein
Strawberries and Half Bananna= Carbohydrates
No Grains or Dairy in Sight… Be Smart and Creative with your Dishes… Paleo is easy and Fun!! So Try It!!
The Ever Watching Eye during Coach B Warm-Ups…
Dynamic Mobility Warm-Up: 5-7 Minutes of the following movements:
Active Warm-Up: 1 Round of the following movements:
Run 800 m
Back Squat x 15(Barbell)
Push Press x 10(Barbell)
Sumo Deadlift High Pull x 15(Barbell)
Run 400 m
Workout of the Day:
Benchmark: 500 m Row- Change your damper setting from last time- All Out Effort
Rest 5:00 Minutes
L-Sit on Paralletes x 45 seconds Total Time(As Many Attempts As Necessary to reach desired time)
Rest 2:00 Minutes
On the Minute Every Minute of the following: Goal= 100 reps
DB Push Press @ Guys-30-35 lbs/ Gals- 20-25 lbs
On the minute every minute, you must complete 10 DB lunges(5 each leg) before you move onto DB Push Press..
Kevin’s Notes: For the Conditioning Workout of the Day, you will use dumbbells and execute a push press. On the minute every minute, you will complete as many push press as you can within that minute. However, there is one catch to this workout… Before you start your DB Push Press, you must complete 10 DB Lunges before you move onto DB Push Press. Your target goal is to reach 100 reps for DB Push Press. The DB lunges can be executed with dumbbells held at sides.
POST TIME.RESULTS TO COMMENTS: