Paleo Solution is Available!!!
I. The Paleo Solution Book is in Stores and Online!!:
Robb Wolf’s new book called the Paleo Solution has hit stores and is off running as one of the top selling books in the country. If you want to enjoy a good book with great humor, but valuable information, go to amazon and order this book. I received it two days ago, and have not put it down so to speak. Robb Wolf is co founder of one of the top thirty gyms in America called Norcal Strength and Conditioning. He has great insight into nutrition and biochemistry, where he worked alongside, Loren Cordain, the founder of the Paleo Diet, for his doctorate work. So, do yourself a favor and educate your mind and pick this book up at a local bookstore or on the internet. It is worth the read!!
II. Vagabond Olympic Lifting Clinic:
The Vagabond Olympic Lifting Clinic will be taking place this Saturday, September 25th, 2010 @ 4:00 pm. The clinic will last approximately 1 hour and 30 minutes and will go over the snatch progressions. We will start from the beginning of the snatch movement and go into great detail the finer points of this Olympic Lift. The clinic will only cost 15$ and will provide some valuable information to all Vagabond in improving their skills in the snatch lift.
III. Dynamic Mobility Warm-Up:
Samson Stretch
Pigs on Ice
Spiderman Lunge
Air Squats w/ Elbows Up
Around the World PVC Dislocates
Shoulder Prep(Bands)
*How to Prepare for the Met-Con Ahead(Fran)*
1.Thorasaic Prep(Foam Roller, Keg, or Lacrosse Balls)
2.Skater Squat
IV. Skill and Metabolic Conditioning Workout of the Day:
A. Tabata L-Sits and Tabata Plank Holds(Each 20:10 x 8 Rounds)
B. “Fran”( 3 Rounds for time)
21-15-9 of:
Thrusters @95/65
Pull-Ups
*Compare to March 1st, 2010*
Post Time to Complete to Results.
i made paleo sloppy joes last night and they were prettty good! haha paleo isn’t so bad!
-jenna
Ha Ha, you would make a sloppy joe…
Fran sucked even worse than I expected!blah.
Hey Kevin, thanks for the push this AM. Much appreciated…you know, NOW that it’s over! She’s a bitch, for sure!
~ Jill
zip it o’malley..it was goood. theres some good recipes at this website
http://www.paleoplan.com/recipes/
jennna
well after i layed nearly dead on the floor for about 15 min. i tried to stand up and proceeded to vomit up everything i ate today. thank you fran.
dillon
Haha Fran killed me 343 pr’d Dom my last showing at 529 so all in all good!!
Ross, that is an absolutely BEASTLY time!
Awesome job, Ross. I’m sure you are glad you didn’t go to hockey! =)
PR’d at 2:46, been trying to get that nasty sub three for like a year! Awsome job Ross, can’t wait to rock the Beast from the East with you and Dillon!
John