Working out those Kinks with that Lacrosse Ball!

*Vagabond CrossFit Yoga Class this Saturday, October 1st @ 10:15 am- Become Supple and Try Something New!*

I. Vagabond CrossFit No Grain Challenge starts October 17th, 2011:
The Vagabond CrossFit No Grain Challenge will be starting on Monday, October 17th, 2011. I will be creating a separate Facebook Fan Page for the No Grain Challenge. This will supply all the details for the competition, rules and regulations. It should be up and running by next week, and will be a integral part of the No Grain Challenge. One of the rules and how to win will be your commitment to the No Grain Challenge and how you will support others involved in this challenge. People who post recipes, support, and any information to help other Vagabonds in their success during the No Grain Challenge will be a huge part in who wins the No Grain Challenge. Myself, John, Heather, and Ross will play a role in picking who wins the competition. I will stress once again, the facebook page created for the No Grain Challenge will be a very important role in who wins, and who supplies the community with some great information. We are almost at max capacity, so please sign your name on the board. The cost of the No Grain Challenge will be $10, and will be collected by next Friday. Please keep an eye out for the Vagabond CrossFit No Grain Page on Facebook!
Here is some helpful websites that Melissa Gray has posted on the website before to get your mind going with NO GRAINS for 30 DAYS!

Wrist Mobility

II. Dynamic Specific:
Hip Extension
Lunge Complex
Skater Squats
Inch Worms
Coach B Warm-Ups: Snatch Variation
Up and Down
Elbows High and Outside
Muscle Snatch
2 Inches
4 Inches
6 Inches
III. Dynamic Mobility:
1. Banded Hamstring Stretch: Around Pull Up Bar
2. 3 Way Shoulder Stretch
IV. Strength and Conditioning:
A. Shoulder Press, 5-5-5-3-3-3
B. “Revolution”(1 Round for time of):
10 Box Jumps @ 24/20
30 Hang Power Snatch @ 75/55
20 Box Jumps @ 24/20
20 Hang Power Snatch @ 75/55
30 Box Jumps @ 24/20
10 Hang Power Snatch @ 75/55
40 Box Jumps @ 24/20
Post Weights Used and Time to Complete to Comments.