"Schedule for Saturday + Vagabond Paleo Potluck Dinner"(2.1.2014)

*Schedule for Saturday, February 1st, 2014*

1. 9:00 am Lifestyle + Fitness Phase Class

2. 10:00 am Competition Phase Class.

3. 7:00 pm Vagabond Paleo Potluck Dinner @ Vagabond CrossFit.

This year we are changing things up a bit to hopefully get more people involved by having two-person teams compete. This will give you a great support person and someone to push you along through the month! We’ve seen great results in the past and we hope this is the best challenge yet.

 Here’s the breakdown:

  • Teams of two will submit $20 each to participate ($40 per team).
  • Teams must be male/male or female/female
  • Heather and Corrin will take measurements, weights and “before” and “after” pictures for the women
  • Kevin and Andrew will take measurements, weights and “before” and “after” pictures for the men
  • Each participant will take part in a testing workout before and after the challenge
  • The challenge is meant to improve your performance and drop body fat in the process. The testing working will be done first week after photos and measurements. And then repeated once the challenge is done.
  • At the end of the challenge, the winning male and female teams will split the pot.

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I. Dynamic and Mobility Prep Warm-Up:
Competition Phase Prep
3 Minutes of Zone 1 Work
+
5 Minutes of Shoulder Prep + Mobility
+
2 Rounds of the following
sotts press + Press snatch balance
Handstand Push Up
strict T2B
double unders
+
Lifestyle + Fitness Phase
3 Minutes of Zone 1 Work
+
3-5 minutes of mobility prep
Foam Rolling/Myofascia Release
+
3-5 minutes of workout prep
row 100 meters
wall squats x 5 reps
wall angels x 5 reps
sit ups x 5 reps
II. Phases Strength and Conditioning:
A. Lifestyle Phase
CrossFit Tester/Team Workout
5 Sets of the following:
“Team Vagabond Workout”
Against a 4 minute clock, complete as many rounds as possible of the following:
100 Meter Row or 12 Calorie Airdyne
12 Air Squats
9 Box Jumps
Switch after every round is complete and keep this fashion for the 4 minutes.
You will rest 1 minute after each round.
If Partner finishes once clock stops and did not finish round, they will have to finish round on the next set
B. Fitness Phase
CrossFit Tester/Team Workout
5 Sets of the following:
“Team Vagabond Workout”
Against a 4 minute clock, complete as many rounds as possible of the following:
100 Meter Row or 12 Calorie Airdyne
12 Air Squats
9 Kettlebell Swings
Switch after every round is complete and keep this fashion for the 4 minutes.
You will rest 1 minute after each round.
If Partner finishes once clock stops and did not finish round, they will have to finish round on the next set
C. Competition Phase
CrossFit Opens Tester
AMRAP 15 Minutes of the following:
50 Overhead Squats @ 95/65
50 Lateral Burpees
50 Front Squats @ 95/65
50 Lateral Burpees
50 Back Squats @ 95/65
50 Lateral Burpees
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