"Pull-Up Clinic, AMRAP, and Oly Lifting"(9.18.2010)

Little 4:30 am Innovations by Brucey and Myself!!

I. Vagabond Pull-Up Clinic @ the VBC:
The Vagabond Pull-Up Clinic will be taking place at Vagabond CrossFit at 10:00 am. This clinic will go over the basics of learning the strict pull-up, kipping pull-up and butterfly pull-up. If you are a beginner to Vagabond CrossFit, this is a great introduction to learning the kipping pull-up. If you are a experienced CrossFitter, who wants to see their times improved and their efficiency during workouts improve, then this is a must attend event. Please be on time and ready to learn.

II. Schedule for Saturday, September 18th, 2010:
Morning Hours: 9:00 am class(All levels), 10:00 am(Pull-Up Clinic)
Afternoon Hours: 4:00 pm(Olympic Lifting Class)

III. Almond Butter For Sale at Vagabond CrossFit?:
If anyone is interested in purchasing a great deal on some good healthy fats through the consumption of Almond Butter, please let me know if you are interested. A 12 oz jar of Almond Butter goes for about 10 dollars in the grocery store. We can get you a 26 oz jar of Almond Butter for 8 dollars. Let me know if you are interested.

IV. Paleo Challenge Valuable Webpages:

Use these sites to help you along with your Paleo Challenge. If you have any questions please post on the comments board. Also, I have some copies of the Paleo Diet Book, if you wish to read it. One final notice is to google Robb Wolf and purchase his new book called “The Paleo Solution”.

V. “Saturday Sweat Fest” Workout of the Day:
“The Beast Part II”(AMRAP 12 Minutes):
6 Overhead Squats @ 75 lbs
6 Burpees
6 Pull-Ups

VI. Olympic Lifting Strength Workout of the Day(4:00 pm Class):
A. Clean Pulls @ 90% of best clean, 3 reps x 3 sets
B. C & J Progressions in Percentanges:
Work up to: 65% x 1, 68% x 1, 71% x 1, 74% x 1, 77% x 1, 80% x 1, 83% x 1, 86% x 1

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