"Rinse, Wash, and Repeat"(7.17.2010)

I. Pose Running and Endurance Class Session II.
Just a quick reminder to all Vagabond we will be meeting for our second session for the Pose Running and Endurance Class. All Vagabonds who want to attend are more than welcome to join in for the class. The cost for the class is 10$ and will run for about an hour and a half. This is a great way to learn some great information and also touch up on your running skills. Ken Schaeffer, a Pose Running Level 2 Coach, will be joining us again and will entertain our minds once again. We will be meeting at 10:00 am on Sunday, July 19th, 2010. Please come and join us!

II. CrossFit Games 2010 have Begun!!
The 2010 CrossFit Games have begun with the team competition commencing at 10:00 am this morning Pacific Time. The individual events will commence tommorow morning. The 2010 CrossFit Games will be live on webcast from the internet for all who could not attend the Games this year. Check out the live webcast and see the best and fittest CrossFitters in the world compete for the title of “Fittest Man and Woman on the Planet.”

III. Gym Hours for Saturday, July 17th, 2010:
Open Gym Time: 9:00 am to 12:00 pm

IV. Dynamic Mobility Warm-Up:
Jumping Jacks
PVC Dislocates
Spiderman Lunge
Frog Stretch
Cobra Stretch
Over the Fence
Under the Fence

V. Myofascia Release(Foam Roll Target Areas)
*1 Minute to 2 Minutes of foam rolling target areas*

*Once you find a sore spot on your body, hold that position for 30 seconds and hold your breathe by contracting your core, then release, you should hold in that sore spot until you feel a 75% percent decrease in pain*

*Target Areas to Concentrate on*
Thorasic Spine

VI. Metabolic Conditioning Workout of the Day:
“Rinse, Wash, and Repeat”

16 Rounds for Max Reps at 30 seconds on/30 seconds off of:
Air Squats for Max Reps
Row for Max Calories

* Note, you will perform 30 seconds of air squats, then rest 30 seconds, then you will row for 30 seconds, then rest 30 seconds, continuing this pattern for 16 rounds*
*The Total Work time will be 4 minutes of air squats and 4 minutes of rowing*
*This will be a 1:1 interval, meaning you will do work for 8 minutes, and rest for 8 minutes*
*Side not, there could be a possible team workout depending on the number of Vagabonds who show up in the morning*

Post Total Amount of Reps for Squats and Total Amount of Calories for Row to Comments.