"Secret Paleo Pre-Benchmark"(2.28.2011)

Vagabond CrossFit Customized Workout Log Books are in! These will replace our old folders and our a great item! They have numerous tracking entries, hero workouts, girl workouts, strength log sheets, and much more! They will go on sale on Monday, February 28th, 2011! Get your book and make your life alot easier by tracking in a more organized manner!

I. Level 2 Prep Course Review:
This weekend I was absence from the gym to attend a Level 2 Prep Course for CrossFit’s Certification. It was a great experience and was very nice to have the tables turned and be coached by some of the best minds in the game. For two days, we reviewed the finer points of the nine fundamental movements of CrossFit and also how to apply programming to our gym. Overall it was a great experience, and indeed made me a better coach.
II. Dynamic Mobility Warm-Up:
Row x 3:00 Minutes
90 Degree Quad Stretch(Hip Flexion/Extension)
Shoulder Band Hangs(Openers)
PVC Pipe Work:
Shoulder Press
Push Press
Air Squat
Overhead Squat
III. Strength and Metabolic Conditioning Workouts of the Day:
A. Shoulder Press, 3-3-3-3-3
*Compare to August 20th, 2010.*
B.”Secret Workout of the Day”
Workout will be announced right after the strength workout is complete. We are currently in our 30 Day Paleo Challenge, and Vagabond CrossFit has been revolving their program around improving on your numbers during that time. This workout will run consistent with one of the Benchmarks that you performed during the Paleo Benchmark Day.
IV. Competitors Schedule Workouts of the Day:
A. Front Squat(Deload Week):
40% x 5 reps
50% x 5 reps
60% x 5 reps
B. “Secret Workout of the Day”
Post Weights and Time to Complete to Comments.