"Paleo Benchmarks # 2 and # 3"(9.16.2010)

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

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