Numerous New Members at VBC, please welcome the newest, Rita, to the Vagabond Community!
I. Paleo Challenge Is Upon VBC!!
The Vagabond Paleo Challenge will commence on Thursday, September 16th, 2010. If you have not gotten your body fat and measurements taken yet, please come in on Thursday, to get this in the books. Also, you must complete all three Paleo Benchmarks within the next couple of days, so please make sure you are attending classes today and Friday. The Paleo Challenge will cost 20$, in which, it will be thrown into a pot and handed out to the winners of the Paleo Challenge in December. Get you Game Face on and Get Ready to Eat Primal for the next 3 months.
Items Needed for Vagabond Paleo Challenge:
1. Good Attitude and Determination to Succeed
2. Log Book for Keeping Track of Food and Points
3. Point System is on Vagabond Paleo Board
4. Check Vagabond Paleo Nutrition Blog for Rules and Requirements
II. Vagabond Pull-Up Clinic(10$):
The Vagabond Pull-Up Clinic will be taking place this Saturday, September 18th, 2010 @ 10:00 am. Please show up a few minutes early to stretch and get warmed up. The Pull-Up Clinic will last approximately 1 hour. Get Ready to learn and progress in your pull-up journey.
III. Dynamic Mobility Warm-Up:
Monostructural Warm-Up x 4:00 Minutes(Bike, Row, or Aerodyne)
Calve Stretch x 2:00 minutes(each leg)
Deadlift Prep(Hamstring Stretch) x 2:00 minutes(each leg)
High Knees
Butt Kicks
Hip Explosive Drills(Junkyard Dawg Warm-Up), 20/10 x 4 rounds
Lacross Balls Roll Out(Hams and Glutes) x 1:00 minute
IV. Paleo Benchmark #2 and #3 Workouts of the Day:
A. Max Pull-Ups(#2 Paleo Benchmark)
B.”Christine”(3 Rounds for time):(#3 Paleo Benchmark)
500 m Row
Deadlift x 12 @ BW
Box Jumps x 21 @ 24/20
Post Time to Complete to Comments.
Cant wait for this challenge, it is going to be great for the community!!!
I could not agree anymore my friend… Hopefully we will see some great results, which we will, if everyone sticks to their guns and gives it their all
first comment of the paleo challenge. cant wait to do the benchmarks today.
dillon
Cant wait to own Ross on every aspect of this challenge….and look like John Rambo by the end of it!
Dave “Warrior” Rodrigues
Yeah Dave you are a Warrior, A Big Gay One…
i have no respose becasue u nicknamed yourself “warrior”… u are classic buddy!! this is going to be great, i can not wait to see the result not only in my life but the rest of vagabond athletes.
I didn’t look at the point system on the board yesterday. Is it the same as what is posted on the Paleo blog? Also are we doing the pictures, waist measurements and weight?
Jessica
Jessica,
The points are pretty much the same, just check the paleo board when you come in tonight or friday. We will be doing weight over the next couple of days.. I just wanted to get the body fat stuff out of the way first… Because it is the hardest and most time consuming… Waist measurement is optional… and pictures as well are optional… We will be doing this more in the future probably every few months… So when you come in next time, we will do weight…
Be back from Aruba tonight (fat as ever). Can’t wait to start. See you guys tomorrow.
Billy
I’m gonna start leaving comments so I gain some points! :0) loveeeeee xfit!
<3 jenna
Good job to everyone today … I’d say we kicked Christine’s ass. =) – Kelly
Good job to everyone today … I’d say we kicked Christine’s ass. =) – Kelly
day one… no cake… only 59 more days to go…
59????? Don’t you mean 89!!!! Ha 30 days short….
I want mashed potatoes
Frank
I was a day late on Christine, but feeling great today. Can’t wait to retest after a few months of this. Lovin it already
Frank