Ring Handstand Push-Ups
I. Olympic Lifting Clinic, Saturday, September 25th, 2010:
The Vagabond Olympic Lifting Clinic is being rescheduled for all Vagabonds, so you can have an opportunity to attend this event. The clinic will be taking place on Saturday, September 25th, 2010 @ 4:00 pm. The clinic will last approximately 1 hour and 30 minutes and will go over the basics of the snatch progression. We first will go over the progressions to learning the snatch and the mechanics behind the movement. This will be a in depth clinic and will greatly benefit you in your journey into Olympic Lifting. If you want to see results in your Snatch, then this is a must attend event. The cost of the workshop will be only 15$.
II. Almond Butter For Sale at VBC:
Yes, it is true, we will be selling 26 oz jars of Almond Butter at Vagabond CrossFit. The cost of the jars will be 8$. This is a great deal, as if you were going to buy the Almond Butter in the stores, it would cost 10$ for a 12 oz jar. This is especially important for those who are doing the Vagabond Paleo Challenge. Almond Butter is a great substitute for Peanut Butter, and it is Paleo Friendly. Almond Butter has the good healthy fats, we are looking for to help us in our journey for a clean, healthy way of living. Please, Post to Comments if you are interested in buying some jars, so I can get a good idea of how many jars I can get for everyone.
III. Dynamic Mobility Warm-Up:
Monostructural Warm-Up x 4:00 Minutes(Bike, Row, or Aerodyne)
Shoulder Prep(Bands and Bar)
Cobra Complex(Back Prep)
Lunge Complex(Hip Mobility)
Back Bits Complex(Band Stretch)
Butt Kicks
High Knees
High Knee Skipping
Junkyard Dawg Warm-Up(20:10 x 4 rounds)
IV. Assistance Exercise and Metabolic Conditioning Workout of the Day:
A. Bent Knee Good Mornings, 3 sets x 10 reps @ 40% of 1 Rep Max Back Squat
B. “Khalipa Challenge”( Complete As Fast As Possible):
Start: Row 500 m
5 Rounds of:
10 Wall Balls
10 Power Snatches @ 95/65
End: Row 500 m
*Compare to February 20th, 2010*
Post Time to Complete to Results.
awesome shot! I’ll take 2 jars; love that stuff! And if there’s still room, I’d love to hit that oly lift clinic!! GREAT stuff, Kevin
Jill
Yes, if there are still spots, I’d like in on that class as well. =) I love these strength days and extra classes … very, very helpful.
-Kelly
Just want to give Kelly a HUGE THANKS!!! for helping me get through the workout, if it wasn’t for her… I’d still be rowing!! THANK YOU KELLY…
And I learned a very valuable lesson this weekend… when traveling make sure to pack paleo friendly food, cause when there’s not a lot of options for restaurants, it makes it VERY difficult to eat!!!
Where did you eat? Should be easy to follow paleo in a restaurant, no? Steak tips or chicken or fish with steamed veggies and a salad? Melissa, is Chocolate cake and/or butterfingers paleo?
Jill
You did great today! It’s always hard pushing yourself that last round … yuck. Can’t wait to see some improvements in December.
-Kelly
What else do we use almond butter with? We cant eat bread……so what would be some good recipes with this?
Dave Rodrigues
I would like two jars of the almond butter if possible. Thanks for getting us such a great deal Janet and Nicole!!!
Dave, I eat it either before a workout or as breakfast on a banana. You can eat it with celery and depending how “into” it you are, a lot of paleo recipes call for it as well.
Jill
1040 on the wod today. i always feel like the workouts are gonna be easier then they end up being. next time ill make a better run at ur time omalley.
dillon
Great job today everybody, Its great to see the community grow larger and closer everyday! I could barely get off the rower to go collapse on the floor after that WOD! Thanks Dillon, I bet our times would have been slower if we weren’t feeding off each other to push it to the limit.
John
15:24 and felt like death after.
Billy