"Khalipa Challenge"(9.20.2010)

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.