"Claudia"(10.22.2010)

Rita with a nice setup in the deadlift! Weight on Heels, Back Arched, Shoulders Slightly in front of bar and Hips Up!
I. Vagabond CrossFit Open House:
The Vagabond Street Team is out in force, as we pass out flyers and spread the word of the Vagabond Open House on Saturday, October 30th, 2010 @ 9:30 am to 12:30 pm. I would really like to see some new people grace their presence at the Vagabond doors and cannot thank everyone enough for helping me pass out those flyers. The Vagabond Community has been growing, but now it is time to start getting our name out there. I have visited many CrossFit Gyms, and feel we are a silent CrossFit gym with some great athletes. Anyone who is willing to pass out flyers, or just let people know that Vagabond will be having a free open house on that date, please let me know and I will give you some flyers. Thank You All and You are the Heartbeat of Vagabond CrossFit!
II. Vagabond Paleo Challenge Week 5:
Hey Vagabonds, the Paleo Challenge Week 5 is complete and YOU must put your scores on the board. Some of you are forgetting to do this, and is essential to see the results of your progress each week. After Week 6, the person with the most points thru the halfway point, will receive a prize. So, remember to put your points up!!
III. Dynamic Mobility Warm-Up:
Shoulder Hangs(Bands)
Super Spiderman Stretch
Arm Bar Stretch(Behind the Back)
Squat Openers
T-Agility Drill
IV. Skill Sets and Metabolic Conditioning Workouts of the Day:
A1. Handstand Push-Ups(Holds/Negatives/HSPU x AMRAP(-2) X 4 sets
*Compare to September 30th, 2010*, rest 60 seconds
A2. L-Sit Parallete Holds, 15 seconds x 4 sets, rest 60 seconds
B. “Claudia”( 5 Rounds for time of):
*Level 1*
Run 200 m
Kettlebell Swings x 12 @ 35/20
*Level 2*
Run 300 m
Kettlebell Swings x 15 @ 45/25
*Level 3*
Run 400 m
Kettlebell Swings x 20 @ 55/35
Post Number of Reps Completed and Time to Complete to Comments.