"Charles in Charge"(9.28.2011)

Some People try different things to reach their Goals: Andrew does his workout with a gas mask on to strengthen the lungs and diaphragm, and to help with restriction in oxygen which in turns makes you go for longer during workouts! Trying something different at Vagabond CrossFit Everyday to improve Fitness!

*Vagabond CrossFit Gymnastics Class on Wednesday, September 28th @ 5:35 pm. Be There and Work Your Skills*

I. Vagabond CrossFit No Grain Challenge:
The Vagabond CrossFit No Grain Challenge will be starting on Monday, October 17th, 2011 and will run until November 17th, 2011. We will be limiting the contest to 25 people, and we almost at max capacity. The registration for the contest will be 10 dollars, and the winner of the challenge will take the whole pot home. There will be second and third place prizes as well for this contest. Rules and Regulations will be provided shortly, and a facebook fan page will be created for this event. One of the number one stipulations for winning this contest is your participation in giving people recipes, posting on the Vagabond No Grain Facebook Page, and basically being part of the community. Just a little help and motivation can win you over 250$! You try no grains for 30 days, and see what happens! If you do not like it after 30 days, then throw it away, and never try again, but a little sacrifice and hard work never hurt NO ONE! So, try it, and give it your all!

Nice Position and Posture in the Double Under Jump Rope.

II. Dynamic Specific Warm-Up:
3 Rounds of :
Row @ 80% x 30 seconds
Squats x 10 repetitions
PVC Dislocates x 10 repetitions
III. Dynamic Mobility Warm-Up:
1. 90 Degree Quad Stretch
2. Elbows Fixes: Using Band and Lacrosse Ball
IV. Strength and Conditioning Workouts:
A. Back Squat, 5-5-5-3-3-3
*Your last sets of 3 should be heavy, and your past sets should be building up to the last set of 3*
B. “Charles in Charge”(AMRAP 15 Minutes of):
20 Overhead Lunges(45/25)
10 Wall Balls(20/14)
5 Toes to Bar
*Level 1*
AMRAP 12 Minutes of:
20 DB Walking Lunges
10 Wall Balls
5 Anchored Sit-Ups
*Level 2*
AMRAP 15 Minutes of:
20 Overhead Lunges(35/15)
10 Wall Balls
5 Knee Ups or Knees to Elbows
*Level 3*
AMRAP 15 Minutes of:
20 Overhead Lunges(45/25)
10 Wall Balls
5 Toes to Bar
AMRAP 15 Minutes of:
10 Pistols(5 each side)
10 Wall Balls
5 Toes thru Rings
Post Weights Used and Number of Rounds Completed to Comments.