"Change is in the Air"(10.18.2011)

Vagabond Open Gym during the No Grain Challenge Recordings! Great Job by everyone and Good Luck over these next 30 days!

*Vagabond CrossFit Olympic Lifting Class on Tuesday @ 6:35 pm(Work those Skills and Drills!)*

I. Vagabond No Grain Challenge Update:
Monday was a great showing of Vagabonds during the Open Gym Hours for the No Grain Challenge. Let’s keep up the work during these next 30 days, and not fall of the horse. Keep up to date on the Vagabond No Grain Challenge Facebook Group Page, as there is alot good information on there, and people are really trying to help eachother during this challenge, and shows what a great community we are growing within Vagabond CrossFit. Remember, starches(aka potatoes) should be held to a minimum, and should only be used during recovery after a workout in a form of a sweet potato. Sugars of any kind should be avoided in the form of processed foods. Fruits do not count under this brand, as they are natural, but if your goal is weight loss, limit your fruit intake to a minimum, and do not indulge! Any other questions, ask in person, contact Dr, Mike Molloy under the Coaches section of the webpage, or ask on the Facebook Group Page! Let’s stay clean and healthy!

Chris and Bec!

II. Dynamic Specific:
5 to 7 Minutes of the following movements:
Golf Twist x 10 reps(5 each side)
Lunge Complex x 10 reps(5 each side)
Air Squats x 10 reps(5 each side)
Sprint Speeds…
III. Dynamic Mobility:
3 Rounds of the following movements:
Static Ring Holds x 10 seconds(Hollow Position)
Box Jumps x 7 reps
Ring Rows x 5 reps- Shoulder Retracton at top
IV. Strength and Conditioning:
A.Front Squats, 5-5-5-3-3-3
B.3 Rounds for time of:
Run 200 m
20 Dumbbell Snatches(10 each arm) @ 50/35
Run 200 m
20 Ring Push-Ups
Run 200 m
20 GHD Sit-Ups
Run 200 m
20 Air Squats
*Level 1*
4 Rounds for time of:
Run 100 m
10 DB Snatches @ 30/15( 5 each arm)
Run 100 m
10 Banded Push-Ups
Run 100 m
10 Anchored Sit-Ups
Run 100 m
10 Air Squats
*Level 2*
3 Rounds for time of:
Run 200 m
20 DB Snatches @ 40/25(10 each arm)
Run 200 m
20 Decreased Range of Motion Push-Ups
Run 200 m
20 Anchored Sit-Ups
Run 200 m
20 Air Squats
*Level 3*
As Rx
Post Weights Used and Time to Complete to Comments.