"GMO: All You Need to Know Event at Vagabond"(8.5.2014)

*Vagabond CrossFit GMO Discussion/Movie on Wednesday, August 13th @ 7:35 pm*

From VBC long-time member, Jennifer BradfordРjoin this event to attend an informative seminar and discussion on GMOs!

“We will be showing a 60 minute eye opening video on GMOs. Some of you may have heard of this term but many have not nor know of their dangers. I would strongly recommend everyone make an effort to¬†inform yourselves on what exactly is going into our bodies, if not for yourselves then for our children. I promise you will walk away with knowledge that will empower you! You will not only be amazed but I assure you angered that the FDA allows us to eat this way!”

After the video there will be a 30 minute discussion on what we can do about avoiding GMOs and how to tell what is and isn’t GMO safe. She will also have helpful handouts to bring home to help keep you on track. If anyone has questions in the meantime feel free to contact Kevin or Jennifer!

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep + Competition Phase Prep
3 minutes of z1 work
+
3-5 minutes of mobility work
*foam roll thor spine + lumbar spine*
+
3-5 minutes of workout prep
goblet squats x 5 reps
wall angels x 5 reps
airdyne 7 cals
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions
2 Sets of the following:
Airdyne 2 minutes @ moderate effort, rest 2 minutes.
+
Rest 5 Minutes
+
7 Minutes of the following:
7 DB Push Press @ moderate weight
7 Box Jumps Step Down
+
Rest 5 Minutes
+
2 Sets of the following:
Row 2 minutes @ moderate effort, rest 2 minutes.
B. Fitness Phase
Maximum Aerobic Power Sessions(Decrease Every Week-10-9-8-7-6-5)
2 Sets of the following:
Row 2 minutes @ moderate effort, rest 2 minutes.
+
Rest 5 Minutes
+
7 Minutes of the following:
7 Thrusters @ 95/65
7 Lateral Burpees
+
Rest 4 Minutes
+
2 Sets of the following:
Airdyne 2 minutes @ moderate effort, rest 2 minutes.
C. Competition Phase
Clean and Jerk Intense + Deadlift/Press + Lactate or CP Grinder Effort
A. Split Jerk, 75%, 3 rep x 5 sets, rest as needed between sets.
B. 1 Jerk Dip + 1 Split Jerk, 90%, x 5 sets, rest as needed between sets.
C. Snatch Pull @ 105%, 4 reps x 4 sets, rest as needed between sets.
D1. Deadlift, 60%, 3 reps x 6 sets, rest 45 seconds-Speed out of bottom.
D2. Strict Press, 2-3 reps x 6 sets modrate weight, rest 90 seconds between sets.
Compare to July 22nd
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