Aubrey in the Midst of “Fight Gone Bad”
I. Vagabond Olympic Lifting Clinic:
The Vagabond Olympic Lifting Clinic is posted on the Events Board and Ready for all Vagabonds to sign up. The cost of clinic will be only 15$. We will be going over the progressions for the clean and also for the jerk. This class will last one hour and 30 minutes and will help with your learning in these lifts. The class date will be Saturday, November 20th, 2010.
II. Vagabond Paleo Challenge Week 3:
The Vagabond Paleo Challenge Week 3 has ended and you must put your scores up on the board. There are still a few stragglers who have not put up their scores from Week 2. Remember, the point system is one of the ways you can win this competition, so please remember to put your scores up every week. The week runs from Thursday to Wednesday. Please review the points scored on the Vagabond Nutrition Paleo Blog.
III. Dynamic Mobility Warm-Up:
Monostructural Warm-Up x 4:00 Minutes(Bike, Row, Run, or Aerodyne)
Shoulder Hangs
Hip Flexion/Extension(90 Degree Quad Stretch)
Shoulder Openers
Snatch Progressions
1. Snatch Push Press
2. Overhead Squat
3. Pressing Snatch Balance
4. Heaving Snatch Balance
5. Snatch Balance
IV. Overhead Strength Development and Metabolic Conditioning Workout of the Day:
A. Snatch Push Press, 5 sets of 5,4,3,2,1
1st set: 5 reps
2nd set: 4 reps
3rd set: 3 reps
4th set: 2 reps
5th set: 1 rep
*Go Up weight each time, and concentrate on position of the bar*
B. “Vagabond Southie BrainChild”(AMRAP 12 Minutes)
1 Round of Cindy:
5 Pull-Ups( Chest 2 Bar Pull-Ups, Regular Pull-Ups, Banded Pull-Ups, Ring Rows)
10 Push-Ups
15 Squats
3 Power Snatches @ 135/95, 95/65, 75/45
Compare Scores to Athletes:
Kevin O’Malley(VBC): 11 Rounds(Advanced)
Chris Gosler(CrossFit Southie): 10 Rounds + 8 Reps(Advanced)
Melissa(CrossFit Fenway): 6 Rounds(Advanced)
Post Weights Used and Rounds Completed to Comments.
This will be a great workout! mix in body weight and heavy snatches…GET SOME!!
Good I can count my own rounds on this one, and get an accurate amount…
Dave ” i did more reps yesterday than stated” Rodrigues
being sick = no fun & missed workouts! Any suggestions on paleo food that will get rid of a runny nose and sore throat? Cause spinach and chicken isn’t making it go away!
Take a load of vitamin d, my buddy is a dcotor who did his thesis on the effects of vitamin d on the common cold… Try it out.
bro i would suggest honestly airborne or its generic equivalent, in conjuntion with an over the counter “cold remedy”. Yea its not paleo, but its also not gonna take away from the paleo benefit either, trust me.
John Thomas
or gal, lol don’t know who im speaking to.
John T
10 rounds even, with chest to bar pullups and 135lb snatches
John T
lol good cover up JT…..good workout today 8 rds plus 3 snathches 5 pullups 3 pushups, good WODS throughout the week i am so excited tomorrow is a rest day hahaha…work hard, rest harder!!
VAGABOND SUCKS
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Have a nice day
[url=http://www.notbred.com/]Dolly[/url]
interesting, thanks
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