"Lily Blake"(10.13.2011)

October 12, 2011
| 8 Comments
| Blog

Some of the Vagabond Ladies Meeting to discuss the No Grain Challenge!

 * Follow the No Grain Challenge Facebook Group Page, Tons of Information so far, and alot of good recipes! Click on No Grain Challenge link to the right.*

*Vagabond CrossFit Halloween Party this Saturday , October 15th, 2011 @ 7:00 pm. The party will be held at Annali’s House, and is located on 1375 Washington Street, Canton, Mass(Park on Draper Street). We encourage all Vagabonds to come and party it up for a pre-celebration Halloween Party and just to have a great time and relax with your fellow gym members! Costumes are strongly encouraged, but not mandatory!*

 
I. Dynamic Specific:
Coaches Options x 5 to 7 Minutes(Warm it Up and Get Loose)
II. Dynamic Mobility:
Hamstring Banded Stretch(Around Pull-Up Bar)
Front Rack Position Stretch
Foam Roll x 5 Minutes x Quadriceps(Roll and Mash Horizontal)
 

Welcome Baby Lily to the world, Congrats Melissa and Ross O'Brien!


III. Conditioning Workout of the Day:
“Lily Blake”(3 Rounds for time):
Row 500 m
15 L-Pull-Ups
15 DB Push Press @ 45 or 50/35
15 Kettlbell Swings @ 2 pood/ 1.5 pood
15 DB Front Squats
15 Back Extensions

*Rowing is added due to some rainy weather this am and pm*

*Level 1*
3 Rounds for time of:
Row 350 m
15 Strict Body Rows
15 DB Push Press @ 25/12
15 Kettlebell Swings @ 35/18
15 DB Front Squats
15 Good Mornings
*Level 2*
3 Rounds for time of:
Row 500 m
15 Banded Strict Pull-Ups
15 DB Push Press @ 30/20
15 Kettlebell Swings @ 44/25
15 DB Front Squats
15 Back Extensions
*Level 3*
3 Rounds for time of:
Row 500 m
15 Strict Pull-Ups
15 DB Push Press @ 40/30
15 Kettlebell Swings @ 55/35
15 DB Front Squats
15 Back Extensions
*Advanced*
As Rx
Post Time to Complete to Comments.