Sport Specific Training- Michael is a high school wrestler with infinite amount of potential and will be competing for a state title in his sophomore year of high school…

Sport Specific Training: David Tate is a strong supporter of taking high school athletes and training them in their specific sport. Michael follows a CrossFit Programming with a Strength Bias concentrating on deadlift, shoulder press, front squat, and hang power clean. However, on Sunday’s we implement a sport specific training day were I will take a particuliar movement in his specific sport and program it into a workout. If Michael can get 10,000 shoots in before his season, there is no way he will not improve his technique and speed in this movement. It’s a no brainer and a great way to prepare him for the season…

Nutrition Update: Ross recently attended the Barry Sears Seminar on the Zone Diet and how through elite nutrition you can attain elite fitness… One of Barry Sears biggest focus is the importance of Fish Oil and the benefit it has on our bodies and our overall fitness… Here are some notables and benefits of taking the required dose of fish oil throughout the day… I can attest to the benefits of fish oil as I have felt my recovery time is much quicker and my joints seem to be more limber and my inflammation of my muscles and joints have ceased to bother me throughout my day…

VAGABOND PALEO CHALLENGE: I have set-up a Paleo Challenge for all the Vagabonds in the Community. The contest will start on December 1st, 2009 and will end on April 1st, 2009. The basics of the contest is to follow the Paleo Diet as best as you can. There will be a point system, photos of before and after, performance tests before and after, and prizes for the winners. The entry fee will be a minimal amount of $25 and the winner of the Paleo Challenge will take home all the money. I have made a detailed description of the event on Microsoft Word and will be handing out the documents to people over the next week. I encourage you to try this and see some great results. It will create a good competitive drive in the gym and also you can win some money and some other prizes. I have created a Nutrition Blog, where most of this will be happening, where you can comment and have daily updates throughout the week of people’s progress and what not. Please, take this under consideration as it will benefit you in the long run. Come and See me and more will be discussed. Check out on the right side of the page, for the new Vagabond Nutrition Blog.

1. Less Pain and Inflammation. Omega 3 fatty acids, particularly EPA, have a very positive effect on your inflammatory response. Through several mechanisms, they regulate your body’s inflammation cycle, which prevents and relieves painful conditions like arthritis, prostatitis, cystitis and anything else ending in “itis.”

2. Cardiovascular Health. Omega 3 fatty acids have also been proven to work wonders for your heart and the miles and miles of arteries and veins that make up your cardiovascular system. They help to lower cholesterol, tryglicerides, LDLs and blood pressure, while at the same time increasing good HDL cholesterol. This adds years to your life expectancy.

3. Protection from Stroke and Heart Attack. When plaque builds up on arterial walls and then breaks loose, it causes what’s known as a thrombosis, which is a fancy way of saying clot. If a clot gets stuck in the brain, it causes a stroke and when it plugs an artery, it causes a heart attack. Research shows omega 3 fatty acids break up clots before they can cause any damage.

Skill Warm-Up:

L-Sits x 1:00 min of Total Time

PVC Dislocates x 25

GHD Sit-Ups x 12

Strength Endurance WOD: Back Squat 1 x 15

This Strength Endurance WOD can also be called the GOD Strength Workout, meaning this is old school training. Back before supplements, steroids, or anything of that nature, this is how old school lifters used to train to build muscle mass. It is a great way to utilize some strength endurance during a strength workout… Only at CrossFit, do we hit every aspect of fitness, and this is just one more element that we program into our workouts…


Bench Press-2-2-2-1-1-1-1

Rest 3:00 mins then perform the following:

Take 50% of your 1 Rep Max Bench and perform Push Press for 1 Round- Your Goal is to get As Many Reps As Possible in that One Round, basically working to Failure…