"GMO Discussion/Seminar/Movie on Wednesday @ 7:35 pm"(8.13.2014)

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

From VBC long-time member, Jennifer Bradford– join 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!


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
Press Intense/Upper Body Pull/Core + Upper Body Push/Upper Body Pull/Core
A1. DB Bench Press @ 32×1, 5-6 reps x 3 sets, rest 1 minute
Compare to July 30th, 2014
A2. Ring Rows @ 30×1, 8 reps x 3 sets, rest 1 minute
Increase difficulty by using box to elevate feet
A3. Farmer’s Walk Tough x 100 m(Left + Right Total) x 3 sets, rest 1 minute.
B1. One Arm DB Push Press Tough @ 30×1, 3-5 reps/each x 4 sets, rest 1 minute.
Compare to July 23rd
B2. DB Powell Raises @ 30×1, 6/each arm x 4 sets, rest 1 minute.
B. Fitness Phase
Upper Body Pull/Upper Body Pull+ Upper Body Press Asst/Upper Body Pull/Core+ Lactate Based
A. 4 Sets of the following @ 90% of:
Run 400 Meters or 30 Calorie Airdyne(Men) or 25 Calorie Airdyne(Women)
10 DB Bench Press @ heavy load
Rest 90 seconds between sets
Rest 3 Minutes
B. 4 Sets of the following @ Moderate Effort:
Row 400 Meters
AMRAP Strict Pull-Ups Anyway
Rest 90 seconds between sets
If person cannot perform strict pull ups, then perform ring rows @ 30×1 for AMRAP 30 seconds—No Bands
C. Competition Phase
Rest Day or Zone 1 Day or Mobility Day
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
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