Katie working her Push-Up depth with decreased range of motion push-ups! Any way to increase your strength is a good thing!

*Sunday, October 16th, 2011 Class Schedule: 10:00 am Class Time*

I. Vagabond CrossFit NO Grain Challenge Schedule for Monday, October 17th, 2011:
The Vagabond CrossFit No Grain Challenge will be starting on Monday, October 17th, 2011. I know alot of chatter has been going around the gym about preparation for this 30 day journey, and I am pretty excited about the excitement within the gym. We will be running a different class schedule for Monday, October 17th, 2011, to allow everyone competing in the No Grain Challenge to be tested and measured throughout the day. We will be doing an Open Gym Style Class Schedule throughout the day, to allow everyone an opportunity to get their results written down on paper and recorded. We will be taking bodyweight, hip and waist measurement, and performing a workout for the NO Grain Challenge. If you are not participating in the NO Grain Challenge, I still encourage you to come in, and test the workout, because it will still be good to see your results in 30 days!
Here is the Open Gym Class Schedule for Monday, October 17th, 2011:
Morning Open Gym Class Schedule: 6:00 am to 10:00 am
Afternoon Open Gym Class Schedule: 4:00 pm to 8:00 pm
*Come in during any of these hours at any time to get tested and measured!

Welcome Elisabeth to the Vagabond Community!

II. Dynamic Specific:
Increasing Speed Sprints…
III. Dynamic Mobility:
5 to 7 Minutes of the following:
Lunge Complex x 10 m
Skater Squats x 10 m
Inch Worms x 10 m
Superman Holds x 10 reps x 2 second hold @ top
IV. Conditioning Workout:
“Mangler”(Perform the following for time):
10-9-8-7-6-5-4-3-2-1 of:
Power Snatches @ 115/80
50 m Sled Pulls @ 65/35
*Level 1*
10-1 of:
Hang Power Snatches @ 75/45
50 m Sled Pulls(Unweighted)
*Level 2*
10-1 of:
Power Snatches @ 85/55
50 m Sled Pulls @ 35/15
*Level 3*
10-1 of:
Power Snatches @ 95/65
50 m Sled Pulls @ 55/25
As Rx
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