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VAGABOND CROSSFIT WOD-5/8/10 MacroNutrient Balance… Protein: Lean Organic Chicken and Lean Steak Carbohydrates: Zucchini and Summer Squash Fat: Flaxseed Oil and Olive Oil What Fruits to Eat and What to Stay Away From:If your primary goal is to lose weight during your Paleo Journey,…

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VAGABOND CROSSFIT WOD-5/7/10Some People Just have the Ability…Which One is More Functional.. You Decide?Push Press those Dumbbells…Group Meeting…11 Year-Old, Michael, with great snatch form… Dynamic/Mobility Warm-Up:Spiderman LungeFrog StretchCobra StretchShoulder Mobility Circuit Active Warm-Up: 1 Round of the following movements:Row 250 mSamson Stretch x 10Push…

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VAGABOND CROSSFIT WOD- 5/6/10 Macronutrient Balance:Protein: Lean Organic ChickenCarbohyrdates: Strawberries, Apples, and PeppersFat: Chicken, and Extra Virgin Olive OilAmanda getting underneath the bar…Dave and Dean Getting it Done…Trout getting air on his Burpee… VAGABOND NEWS: Within 6 weeks, I will be out of school…

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VAGABOND CROSSFIT WOD-5/5/10… Ryan Pulling Himself Under that Bar…Kelly Doing the Right Thing… Writing Down Her Results… Data! Data! Data!Turkish Get-Ups… OOOOO Core Stability!!Couple of Vagabonds Running off into the Sunset… Dynamic/Mobility Warm-Up:Leg KicksSpiderman LungeFrog StretchCobra StretchHindu Push-Ups Active Warm-Up: 1 Round of the…

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VAGABOND CROSSFIT WOD-5/4/10A Nice Picture of an Empty Track and Field, before a brutal Sprint Workout…Vagabonds Toughing out the Second AMRAP of the Day…Bruce and John working on L-Sits Together… Power Output= Force x Distance/Time: What does this mean in CrossFit Sense:This means how…

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VAGABOND CROSSFIT WOD-5/2/10How You Doing Mike?Up Close and Personal with Tim…Another On Ramper Success Story:Lisa has started her Paleo Diet Full ForceShe feels betterand she PR’d on her first workout a month ago, by 6 minutes and 10 seconds…Great Job, Lisa Check Out These…

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VAGABOND CROSSFIT WOD-5/1/10On Ramper, Pat, doing some Contract/Relax…Ring Push-Ups… Great Assistance Exercise to the Bench or any Upper Body Movement…Wall Balls…Some Vagabonds busting out some anchored sit-ups VAGABOND GYM HOURS FOR SATURDAY, MAY 1ST, 2010Morning Hours: 9:30 am to 12:30 pmAfternoon Hours: 4:00 pm…

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VAGABOND CROSSFIT WOD-4/30/10 James doing some weight on overhead squats…Ross sizing up the bar before he picks it up againContract/Relax Stretching after a Workout… Concentrate on those muscles for a few minutes and you will be rewarded…Yeah, that’s Bench Press… Still a Good Movement…

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VAGABOND CROSSFIT WOD- 4/29/10 John and Ross Hitting the Row Sprint with a little added baggage…Foam Roll that Fascia Out Please…Overhead Squatting.. Let’s Work those WeaknessesAssistance Work with Dumbbell Swings… Dynamic/Mobility Warm-Up:90 Degree Quad StretchArm CirclesFrog StretchCobra StretchInch Worm Active Warm-Up: 1 Round of…

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VAGABOND CROSSFIT WOD-4/28/10What is Dave thinking Today?A. Please, leave me alone KevinB. What am I doing here?C. Why Do I always wear Black?Very Proud of Haylee and her work ethic over the last few months.. A few months ago, she would not have been…

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