VAGABOND CROSSFIT WOD-6/21/09

Skills Warm-Up:

Agility Ladder:

Upper Body Skills

Two in, Crossover, Carioca, Two in/Two Out

WOD:

400 m Run

30 Wall Balls

200 m Med Ball Carry

100 m DB/Barbell Ovehead Carry

400 m Run

25 Wall Balls

200 m Med Ball Carry

100 m DB/Barbell Overhead Carry

20 Wall Balls

200 m Med Ball Carry

100 m DB/Barbell Overhead Carry

400 M Run

15 Wall Balls

200 m Med Ball Carry

100 m DB/Barbell Overhead Carry

Starting on Monday, I will be implementing a set program for the Vagabonds thanks to the help of Catalyst Athletics. We will still keep following our everyday schedule of strength/Met-Con, but will be more organized and will concentrate on five oly/powerlifting movements for six weeks. We will get each person’s 1RM, and will go from there on Monday. I am truly excited about this program and cannot wait to see some great results.

Nutrition Update: People are really starting to understand the importance of the Paleo Diet and the positive effects it has on body and overall well-being. I have come up with a template for many of the Vagabonds that outline the foods they should avoid and also a spreadsheet of a 30 day Paleo Challenge. I have also listed them off example recipe plans straight from the founder, Loren Cordain. I hope everything goes well and we keep seeing improvements.

Here is CrossFit and Nutrition in a nutshell:

World-Class Fitness in 100 Words:

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. ”

Here is a great article on how low cholestrol can actually be a blocker for muscle gain!! Researches from Texas A&M, found that low cholestrol can actually be a deterent for muscle gain through exercise!!

http://conditioningresearch.blogspot.com/2008/01/chlesterol-is-good-for-building-muscle.html



TIME/RESULTS TO COMMENTS: