"Saturday CrossFit Tester"(5.19.2012)

Matt D.

*Vagabond CrossFit Schedule for Saturday: 9:00 am Group Class Time*

Speciality Classes This Weekend @ VBC:

Sunday, May 20th: Running Club @ 9:10 am

Sunday, May 20th: Kettlebell Class @ 11:00 am

Sweet Potato

*The Sweet Potato: How Great It is*

The Sweet Potato is natures candy and one the the best vegetables you can induce into your body. As of right now, I am reading a 400 page book on the sweet potato and its benefits. One note would be if your goal is to lose weight, then keep the intake of this vegetable to just a recovery meal after a workout. Some great benefits of the sweet potato would be it has more than 100 percent of the daily requirement for vitamin a. The sweet potato conatins high amount of vitamin e, an antioxidant that helps protect our bodies from free radicals. Another interesting fact is that a serving of a sweet potato has more fiber than a serving of oatmeal. One of the most imporant characters of the sweet potato it is a complex carb, meaning it digest slowly and will not spike blood sugar, which in turn will not spike your insulin. The sweet potato also is a protein that is utlize as an anti-flammatory in our bodies and helps repairs cells, which is a great form of recovery after a workout. The last and not least most important fact is that the sweet potato tastes great and is extra yummy!

I. Dynamic and Mobility Prep Warm-Up:

5 Minutes of Movement Prep
Squat Openers Technique
Wall Ball Review Tutorial
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A. Goal= Complete 150 Wall Balls For Time
*Everytime ball drops, you stop, pause, or take a break, you must perform the following:
Run 400 Meters
*Rowing or Airdyne will be subbed for this who cannot run.*
B. Competition Phase:
AMRAP 20 Minutes of:
AMRAP Thrusters @ 95/65 lbs
Run 400 Meters, everytime barbell is dropped from the rack position.
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