*Schedule Reminders for the week: Olympic Lifting Class on Tuesday @ 6:35 pm, Gymnastics Class on Wednesday @ 5:35 pm, and Yoga Class on Saturday @ 10:15 am.*

 
I. VBC No Grain Challenge:
The Vagabond CrossFit No Grain Challenge is exactly 2 weeks away, and we are still looking for a few more Vagabonds to sign up, and fill up the last few spots for the challenge. This challenge will last 30 days, and will start on October 17th and run through November 17th, 2011. The facebook No Grain Challenge will be up and running by this week, and this will be a key part to taking place in the challenge. However, if you do not have Facebook, do not worry, you still have a chance to win! There will be a board posted at the back end of the gym, where people can put up recipes, and delicious items involving no grains, so you can still be part of the community. Remember, this challenge is for yourself, but also to help grow the community as a whole, as a way to a healthier lifestyle, and a better way to live. The rules and regulations will be not to eat grains for 30 days, and try your best of keeping track of a daily food log. Also, we will take before and after phots from Day 1 to Day 30. However, if you are uncomfortable with taking pictures, you may take a picture yourself on Day 1, and then take another picture on Day 30, and you will show at the end of the challenge, if you think you have a good chance of winning. We will also take a calcuation of how much you weighed on Day 1 and how much you weigh on Day 30. The last part of the challenge will be a tested workout, that will be tested on Day 1, and then re-tested on Day 30, to see if there was any improvement in your number of repetitions during that 30 day period. I know it sounds confusing, but basically do not eat grains, get a photo, measure your bodyweight, and take the Tested Workout! Pretty simple, when broken down! If you signed up for the challenge, the 10 dollar registration fee will be due this week, and just please give to KEVin during the week. There will be prizes for First Place, Second Place, and Third Place, ranging from money, gift cards, free massages, and other goodies! Remember this is only 30 days out of your life. If you live to the age of 77 years old, that is only .1 percent of your life. Give it a go, and see what Happens!

 
I. Dynamic Specific:
3 Rounds of:
Power Skips x 10 m
High Knees x 10 m
Inch Worms x 5 m
Coach B Warm-Ups x Clean Variation
II. Dynamic Mobility:
Squat Openers Against Wall x 3 Minutes
Hamstring Banded Stretch x 3 Minutes
III. Strength and Conditioning:
A.Back Squat, 3-3-3-1-1-1
B.5 Rounds for time of:
Run 200 m
Muscle-Ups x 5-4-3-2-1
Deadlifts x 10 @ 225/145 lbs
L1: 3 Body Rows + 3 PVC Dips= 1 Muscle Up and Deadlifts @ 135/85
L2: 3 Pull-Ups + 3 Ring Dips= 1 Muscle Up and Deadlifts @ 165/05
L3: Transitional Muscle Up Progressions and Deadlifts @ 185/125
ADV: AS RX
Post Weights Used and Time to Complete to Comments.