"Get-Up and Row"(7.8.2011)

Flexibility can be a problem for some in the rack position. Relieving some of that pain and discomfort can be easily corrected if you allow the barbell to rest in the rack position with a fingertip grip, as shown here by a Vagabond Athlete.

I. Phase 3 of the Non-Scientific View called Training:
We have discussed the first two phases of training by discussing play and cruise control in our everyday lives of training, now James talks about the Phase 3 of Training and the more serious side of improving our ability as humans.
All right, now things are getting a little more interesting, this is the phase that you should be spending the bulk of your training year in. Your priorities are now becoming clear, you have a theme, but also a plan, you’re implementing a formal progression model and are pushing the weights up and/or energy system demands. The major difference between training and the final phase Hittin it!!! Is that based on how advanced you are as an athlete you are “testing” very infrequently, general rule of thumb is that the more advanced you are the less frequently it becomes, some like to test every 9-12 weeks, with some easy weeks planned amongst the training (Deload). The volume and intensity within these weeks of training should be varied to allow for some compensation and recovery, as well as progress. Just make sure that you aren’t going for a personal best each and every session and that you aren’t exaggerating the amount of volume in each session, the rule for this one is: “There is always tomorrow”.
II. Dr. Mike Molloy Nutrition Seminar:
There is about 3 weeks left until Dr. Mike Molloy makes his presence again at Vagabond CrossFit. Dr. Mike has new material and is willing to share his new material with Vagabond CrossFit for his lecture. Dr. Mike has helped numerous people on the side from Vagabond and has also been my nutrition guide and now my coach for the time being. Please, take this Saturday off from whatever you are doing, and see this guy talk. He will give you valuable information and you will not be disappointed. The cost of this seminar is way cheap and well worth it, and the benefits outweigh the cost!
Nutritional and Lifestyle Seminar with Dr. Mike Molloy on Saturday, August 6th, 2011:
The day long seminar (9:30-3:00) will explore how to manage your food and lifestyle to improve weight loss, increase performance and manage inflammation. You will learn how and why people become fat and how we can tip the balance in favor of weight loss. You will also learn why some foods cause us to become chronically sick and how removing them from your diet can cause profound benefits for a range of chronic diseases. Most importantly, you will learn how to implement these changes to your diet in an easy and effective manner.
Topics will include:
macronutrient ratios
the importance of sleep
connection between health and mood
*Mike has worked in the medical research community for almost a decade on topics ranging from muscle regeneration to immunology and vaccine research. Additionally, he has three years of experience in the Crossfit community both as an athlete and as a coach of individuals and teams.*
Reserve your spot with Kevin ASAP. Cost is 50 dollars for the whole day.
III. Skill Sets and Conditioning Workouts of the Day:
A. For Time of the following movement:
20 Turkish Get-Ups @ 45/25 lbs
Rest 2:00 Minutes
20 Turkish Get-Ups @ 45/25 lbs
Rest 2:00 Minutes
20 Turkish Get-Ups @ 45/25 lbs
B. For Time of the following movement:
Row 1000 m @ 95%
Rest 1:1 Ratio
Row 1000 m @ 97%
Post Time to each set and Times to Row to Comments.