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.
this is going to be a great WOD…cant wiat to attack it this afternoon! Ps the paleo diet is going great love eating this clean again!!
Sweet an awesome run after 25 front squats……
Dave “screw your Running” Rodrigues
I feel great today. The past couple days were really hard for me!! I was faced with MANY temptations because of family gatherings and I have been extremely tired. I think my body is finally adjusting though (thank GOD) because my energy level is much higher today. This Paleo challenge really tests your will power!!!
Jessica
tough wod today finished at 2031. first time ive done a workout rx that included muscle ups so i was pretty amped about that. the runs still sucked tho. good luck to everyone this afternoon.
dillon
MUCH harder than it sounded on the board! Tough WOD, even with my version of MUs!
I think it was harder cuz no Melissa! >:/
Jill
As RX’d, 15:39
John T.
Sorry Jill (aka BF), dam those tuesday and thursday night classes… but it will change in October!!
I too feel like my body is adjusting to the new way of eating.. My energy level has been down. However, it has made me become more conscience of my protein intake throughout the day. Hopefully it will help soon!!!
melissa