Great Set-Up Position in the Clean by Nicole! Head in neutral position, shoulder slightly forward of the bar, hips in line with knees, and chest and back in good position!

I. Vagabond Reminder of Event:
Vagabond CrossFit will be holding its Nutrition Seminar this weekend on Saturday, February 19th, 2011 @ 9:00 am. The seminar will go until 3:00 pm. There will be a lunch break at around noon, so bring a lunch to get you through the day.
II. Vagabond Schedule on Saturday, February 19th, 2011:
Due to Nutrition Seminar on Saturday, there will be on class offered in the morning before the nutrition seminar. There will be a 7:30 am class, for anyone who is interested in coming in to get a workout before the nutrition seminar begins. So come on in and get your workout on!
III. Dynamic Mobility Warm-Up:
*Let’s work some of those lower back pains that some of you might be experiencing. Alot of times, lower back pain can be associated with the posterior chain(hips, hamstrings, glutes) being tight or immobilized. So, let’s work those areas and find some problems.*
Samson Stretch- Extension
Hamstring Mobility- Flexion
Hip Crease- Flexion
Shoulder Front Rack Position
Calf Stretch- Running
Lacrosse Balls-Hips Extension
IV. Metabolic Conditioning Workout of the Day:
“Fourloko”(10 sets of the following):
15 Wall Balls
10 Pull-Ups
Run 100 m
*Rest 1 minute and 30 seconds between sets.*
*Level 1*(7 Sets):
15 Wall Balls
10 Recline Rows
Run 100 m
*Rest 1 minute and 30 seconds
*Level 2*(10 sets)
15 Wall Balls
10 Banded Pull-Ups
Run 100 m
*Rest 1 minute and 30 seconds.*
*Level 3*(10 sets)
15 Wall Balls
10 Pull-Ups
Run 100 m
*Rest 1 minute and 30 seconds.*
V. Competitors Workouts of the Days:
A. “FourLoko”(Chest 2 Bar Pull-Ups)
B. “Gymnastics WOD”
1. Candle Stick Levers, 5-5-5-5-5
2. 3 Rounds of: 60 seconds Holds
*Chest to Wall-Handstand Holds.*
Post Lowest Time and Highest Time to Comments.