Jared Transitioning through the KB Snatch!!
I. Vagabond Scheduled Hours for Columbus Day:
Morning Hours: 5:30 am, 6:30 am, 9:00 am
Afternoon Hours: 5:30 pm, 6:30 pm
II. Vagabond Paleo Challenge Week 2 and 3:
I have noticed a drop off in people putting their points on the board. Please, remember this is part of how you can win the competition. I do not want someone who has followed the Paleo perfectly throughout the 3 months, not to win the money, just because they did not put their points on the board. The major point of this Paleo Challenge is to create a sense of community and to get people involved. Please, do not let me down, as you all have really impressed over the last 3 weeks.
III. Dynamic Mobility Warm-Up:
Hip Flexion/Extension
Calf Work
Partner Hip Flexor Stretch
Running Progressions
Junkyard Dawg Warm-Up
IV. Strength and Metabolic Conditioning Workouts of the Day:
A. Front Squat Max, Work towards a 1 Rep Max in Front Squat
*10 Minute Time Limit*
B. “Ben”(10-9-8-7-6-5-4-3-2-1- of):
Squat Cleans @ 135 lbs/95 lbs
Run 200 m
Post Weights Used and Time to Complete to Comments.
Help… Halloween candy has entered my house… any good advice on how to avoid this… my will power is fading fast!!
Is the run after each set or just at the end of the squat cleans?
Help… Halloween candy has entered my house… any good advice on how to avoid this… my will power is fading fast!!
Is the run after each set or just at the end of the squat cleans?
those are some super heavy squat cleans.
You can make a paleo version of almost anything. There are recipies a plenty for those with a sweet tooth. All I can say for the purposes of this challenge is you don’t have to avoid candy for the rest of your life…but you do NOW. Take it an hour and a day at a time. You can have candy some day; just not today.
Great work out today!!
Max Front Squat: 155 lbs(might have been able to do a little more but I had to get goin on the Met Con!) I think that is probably at least 20 lbs higher than my last test!
Met Con: @ 75lbs finished in 24:26 =( at least I finished!!
Kyle B.
I forgot to mention… Kevin just “had” to get on top of me today while doing hip openers… It got quite erotic today at VBC.
Kyle B.
So I just watched this video on innov8 that CFNE put out. Everyone put a workout on a piece of paper and put it into a box. Then every1 picked one and did the workout on the paper. That would be cool to try at VBC!
That is called the Hopper, very cool way to do it, but also those people in that video were very elite athletes, we would have to be wary of scaling and what popped up for each person. I know all those people in the video, and they are the best in the country
good day today. got to work on 2 things that def arent my strengths. got a pr for my front squat and my time wasnt great for the wod but at least i got some work in with squat cleans. ross and jt, beast of the east is right around the corner. are u guys available to maybe do multiple wods on satuday? to get a feel for it. let me know.
dillon
great work out tonight!!!… Kelly.. FANTASTIC job… I don’t think for one minute you have lost speed or intensity!!!
Kyle, there is nothing wrong with that time!!!! The most important thing is you finished and didn’t give up, good job!
melissa
Thanks Melissa!! You did fantastic as well … it’s always hard to push through those last couple of reps, but you did. Good job today everybody!!
-Kelly
230lbs on the front squat, 17:42 on the metcon.
Dillon, yea we can probably do a multiple wod in the coming days,I’m sure we’ll talk soon.
John T.
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AND YOU DO TOO……………