"Broken Karen with a Press"(7.23.2010)

I. Running and Endurance Class Session III:
The Running and Endurance Class will meet this Sunday at 10:00 am at the Vagabond Facility. Over the last two week, Ken Schaffer, a Pose Level 2 Coach, has been working with a few Vagabonds on their running form and technique. The results have been amazing to say the least. We are performing drills and skills to better elicit the Pose Running Form within our training. The class lasts a little more than an hour, but within that hour you learn so much information. For the Vagabonds, who have been attending, it has paid off dividends on their form and also learning a new skill. Throughout the class, you will learn the basics of Pose Running and also work with some pretty cool devices to ensure you are learning the Pose Running Form in the correct manner. The first part of the class is learning at the whiteboard and going over the mechanics of Pose Running. The second part of the class is applying those skills by practicing with some simple drills. The third part of the class is small running workout that will help with your running form and also give you some endurance training as well. Please come by and join the fun. The cost of the class is 10 dollars a session.

II. Vagabond Paleo Challenge(September 16th-December 16th):
The Vagabond Paleo Challenge is all set up and ready to go. The Paleo Challenge will start September 16th and will conclude on December 16th. The cost of the Paleo Challenge will be 20$ and there will be three winners within the challenge. The scores will be tallied by how clean you eat within the three months, performance based results, bodyweight loss, measurement decrease, and body fat percentage. The 20$ will be included into a pot, where the top winner will receive all the money and more prizes. This should be a great event, and I hope every Vagabond takes part in the Challenge!

III. Dynamic Mobility Warm-Up:
Inch Worm to Push-Up
Plank Holds on Elbows
Spiderman Lunge
Side Plank Holds
Lunge and Twist
Skin the Cats
Squat to Hip Openers
Hollow Rocks

IV. Strength WOD(Lower Body and Assistance Work):
A1.Overhead Squat(5-5-5)
A2. Back Extensions(10-10-10)

*Rotate between the two exercises, rest 2:00 minutes between each set*

V. Metabolic Conditioning Workout of the Day(“Broken Karen into a Press”)
6 Rounds for time of:
10 Push Press
25 Wall Balls
*Rest 1:00 minute between each Round* Work as fast and as hard as possible during each round*

*Scaling Options for Push Press*
Men: 95, 75
Women: 65, 45

*Scaling Options for Wall Balls*
Men: 20, 18, 16
Women: 14, 12, 10

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