Vagabonds in Action!!
I. Vagabond Paleo Challenge Has Come to An End!:
The Vagabond Paleo Challenge has come to an end and that means we will be retesting all the Benchmarks this week. Even if you did not compete in the Paleo Challenge, you still performed these workouts and would be good to see any progress you made over the last three months. Make sure you are in the gym to perform these workouts. Also, I will be taking the re-measurements for body fat, waist measurement, and so on throughout the week, so make sure you get your measurements in, so I can give you the results after Christmas!
II. Dynamic Mobility Warm-Up:
Monostructural Warm-Up x 4:00 Minutes
Band Hamstring Stretch
Box Hamstring Stretch
Squat Openers
Band Shoulde Prep
III. Paleo Benchmark Workout of the Day #1:
A. “Christine”( 3 Rounds for time):
500 m Row
Deadlift x 12 @ Bodyweight
Box Jumps x 21 @ 24/20
*Compare to September 16th, 2010.*
*We will be doing strength throughout the week on a different schedule, but feel it is necessary to get our Paleo Benchmark Workouts in the books and compare to our previous times and records.*
IV. Competitors Schedule Workouts of the Day:
Rest Day
Post Time to Complete to Comments.
Pr’d by 41 seconds on my last time for Christine using 135# for deadlift both times. Got 13:05. Wish I could have gotten under 13, but oh well!! Better luck next time. My friend just signed up at a crossfit-type gym. Not 100% CF, but she said the trainer is a CF coach, well anyway, she said they do no stretching at all. She’s been in really bad pain after working out there. So once again, we have the best trainers and programming around and it’s definitely appreciated. Thanks for all that you guys do to prevent us from injuries.
Got 13:39 w/ 125lb deadlift compared to 15:54 w/ 115lb deadlift; 2:15 difference. Very happy with the improvement!!!
Great job, ladies!! Very impressive!
Great job Jess and Kelly!
You did good as well, Nicole!! That work out is definitely not my favorite. haha