"Happy Dumbbell"(2.17.2011)

February 17, 2011
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Intern John Thomas taking some of our athletes through the different types of back squats! As a GPP Program we are constantly trying to show different ways to increase fitness through different uses of movements!


I. Vagabond Nutrition Seminar and Vagabond 30 Day Paleo Challenge:
The Vagabond CrossFit Nutrition Seminar will be happening this Saturday, February 19th, 2011 @ 9:00 am until 3:00 pm. Dr. Mike Molloy will be heading this event for all participants. Also, we will be holding a 7:30 am class on Saturday morning for anyone who is attending the seminar to get a workout in and for anyone else who wants to join.
*The Vagabond 30 Day Paleo Challenge will be starting on Monday, February 21st, 2011. This will be a 30 day Paleo Challenge. There are limited amount of rules to this event. The few rules will be the following:
1. Must get bodyweight measured and body fat percentage done.
2. Must complete the 4 standards that we will be testing for the Paleo Challenge.
3. Must be active and attend 3 classes a week to qualify for the Again Faster Gift Certificates.
4. Top Female and Male Improvements will receive a 50$ gift card to Again Faster.
5. On Monday, February 21st, 2011, the gym will be open from 5:30 am to 7:30 pm all day. We will be doing bodyweight and body fat percentage throughout the day. Also, we will be testing the four Paleo Benchmarks!
6. The Four Paleo Benchmarks will be the following:
A. Max Deadlift
B. Max Burpees in 2:00 Minutes
C. 400 m Sprint Time Trial
D. AMRAP 5 Minutes of:
3 Pull-Ups
6 Push-Ups
9 Sit-Ups
II. Dynamic Mobility Warm-Up:
Inch Worm to Push-Up
ITB Stretch
Shoulder Hangs
Shouldr Mobility Circuit
Squat Circuit
III. Skill Sets and Metabolic Conditioning Workout of the Day:
A. Skill Sets: Snatch Progressions
Overhead Squat
Snatch Push Press
Pressing Snatch Balance
Heaving Snatch Balance
Snatch Balance
B. “Happy Dumbbell”(AMRAP 12 of):
7 Dumbbell Swings
7 Dumbbell Push Press
7 Knees to Elbows
*Levels and Weights Used will be on the Board.*
IV. Competitors Schedule Workouts of the Day:
A. Shoulder Press(5/3/1)
70% x 3 reps
80% x 3 reps
90% x 3 or more reps
B. “Dumbbell Happy”(AMRAP 12 of):
7 Dumbbell Swings
7 Dumbbell Push Press
7 Toes Through Rings
Post Number of Rounds to Comments.