"Aerial and Ground Attack"(9.21.2010)

Good Split Jerk Position

I. Rugged Manic 5k Challenge:
The Rugged Maniac deadline is coming up and you have until September 24th, 2010 to make your final registration. Anyone who has signed up let me know, so we can plan car pools and times to meet at Vagabond CrossFit on Saturday, October 2nd, 2010. The race will be taking place in Southwick, Massachusetts, which I estimate is about 1 hour and 30 minutes away. We should leave Vagabond CrossFit by 8:00 am to ensure we are on time and that everyone is ready for their time slot they have signed up for to run in the event.

II. How is Your Paleo Challenge Going?
It has almost been a week since the Paleo Challenge has begun and I would like to hear some comments on the comments link to see how everything is going with everyone. I am so proud of everyone who is taking part in this Challenge and the dedication you guys are putting into your well being and health. I have seen the community grow within the last month immensly in support and trying to helping eachother out. Keep it Up Vagabonds and the Rewards will pay dividends!!!

III. Dynamic Mobility Warm-Up(3 Rounds of the following movements):
Jumping Jacks x 30 seconds
Samson Stretch x 30 seconds
Switch Spiderman x 30 seconds
PVC Dislocates x 30 seconds
Squats x 30 seconds
Lunge Complex x 30 seconds

IV. Skill Transfer Exercise Warm-Up(Snatch Balance Progressions):
*Concentrate on Pulling Yourself Under the Bar*
1. Snatch Push Press
2. Snatch Pressing Balance
3. Overhad Squat
4. Heaving Snatch Balance
5. Snatch Balance

V. Skill Work and Metabolic Conditioning Workout of the Day:
A. Skill Work, Muscle-Up Transfer Exercises(Review the Muscle-Up)
B.”Aerial and Ground Attack”(3 Rounds for time):
5 Muscle-Ups
25 Front Squat@ 95/65
Run 800 m

*Scaling Options for Muscle-Ups*
Advanced: Turn-Out Muscle-Ups
Intermediate: Progressions Muscle-Ups(Knees or Box)
Beginner: 10 Pull-Ups + 10 Ring Dips or PVC Dips(For 5 Muscle-Ups)

Post Weights Used and Time to Complete.