VAGABOND CROSSFIT WOD: 8/15/09



Skill Development: Agility Ladder- Forward Hops, Side Hops, Hop Scotch, Two Feet in, One Foot in….

Met-Con WOD: 5 Rounds for Time of the following:

1 Min Side Hops over Object/1 Min DB Swings/1 Min Burpees/ 1 Min Thrusters(45 lb barbell)/ 1 Min 20 M Shuttle Run/ Rest 1 Minute

between each Round: Add up Total Repetitions for your Score

Skill Warm-Down: “DOT DRILL”

CROSSFIT KIDS NUTRITION GUIDELINES: Over the last month or so, Vagabond CrossFit has seen a rise in their under 18 athletes approaching the garage doors. In the near future, I will be planning on going out to California to obtain my CrossFit Kids Certification to better prepare me for these types of clients. I have contacted the CrossFit Kids owners and creators and have gotten valuable information from them in the meantime… Not only is this program totally geared towards CrossFit, but they have setup a Nutrition plan for young adults to better improve their health and physical prowess… Here is their guidelines to improve health for young adults in less than 150 words…

About Nutrition for Kids & TeensSane nutrition for kids in 150 words

“Our goal with kids isn’t to get them on the zone, but to get them to think and make good choices about what they eat. Our goal is to teach them very basic concepts, sugar is bad, protein is good and you need to eat some in every meal. Nuts and seeds are good fats. Eat them, don’t avoid them. Pasta, white bread, and white rice are not that good for you, stuff that’s red, yellow, green and found in the fruit and vegetable aisle is good for you. Eat a lot of it. Look at your plate, make a fist, eat that much meat every meal; turn your hand over and fill it with nuts and seeds, eat that much good fat, fill the rest of your plate with stuff you found in the fruit and vegetable aisle. Fill your plate this way at every meal, don’t eat more.”

“DOT DRILL”

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