"Running Club, Gymnastics, Powerlifting, and Open Gym Format"(5.12.2013)

*Schedule for Sunday, May 12th, 2013*

1. 8:15 am Vagabond Running Club(Meet at DW Field Park in Brockton)

2. 9:00 am Gymnastics Class. Click Here to View Workout.

3. 10:00 am Powerlifting Class. Click Here to View Workout.

4. 9:00 am to 11:00 am Open Gym Format

*Vagabond No Grain Challenge Part 4 Edition Starts on Monday, May 13th, 2013*

*Cost of the No Grain Challenge is $20 a person, winners will receive some new gear and other items as well. The last winners, Julie Kelly, and Walter Mirrione, both won some great prizes, as they were our last No Grain Winnners.*

*Please see Kevin on Monday to hand in money and get registered for the No Grain Challenge!*

*Please take Before Pictures at your Home, and at the end of the Challenge, take an After Picture. This is a requirement for those who want to win the prizes at the end of the Challenge.*

Testing will start Monday, May 13th and will run for the whole week

The next Vagabond No Grain Challenge starts in less than one week. We will be doing three areas of testing for our workouts, then you will challenge yourself for 35 days of No Grain and No Sugar during that time period. We also will ask people to take before pictures on their own at their house, and then after pictures to see their results. We will take quick measurements, but the goal of the No Grain Challenge is to advertise a healthy way of living, and not just promoting a fad or diet. The life change that you will go under will be tough in the beginning, but as time goes on, you will begin to notice certain changes from how you feel, the way you look, and overall your complete sense of yourself. We were one of the first CrossFit Gyms, to hold these challenges, so we have seen some great results over the last Four plus Years of putting these on. If you need more information, please look at the bottom of the Vagabond Webpage, for the Nutrition Guides and No Grain Challenge Rule Books or CLICK HERE for items.

I. Dynamic and Mobility Prep Warm-Up:
Coaches Option x 7 to 10 Minutes
Speciality Classes Prep Warm-Up
II. Phases Strength and Conditioning:
A. Lifestyle, Fitness, and Competition Phase:
Open Gym Format/Speciality Classes
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries
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