Hip Extension/Flexion Mobility Piece…
I. Beast of the East @ CrossFit New England:
On Saturday, November 6th, 2010 three of our very own Vagabonds will be taking part in the Beast of the East Competition at CrossFit New England. There will be four events, with the top twelve moving onto the final event. The fittest and healthiest athletes on the East Coast and Canada will be taking part in this event. I encourage everyone to clear their calendar for this date, to cheer on your fellow Vagabonds, but also to see some of the best CrossFitters in the world. There will be over 200 competitors taking part, so you will be in for a treat watching the best get at it in a individual competition. Some of the CrossFit stars taking part in this event will be Ben Bergeon, Heather Keenan, James Hobart, Rob Orlando, to name a few. CrossFit New England is located in Natick, Massachusetts, so the distance is only about 30 minutes away. Do no make excuses why you cannot root on your fellow Vagabonds, Be There or Be Square!!
II. Schedule for Thursday, September 23rd, 2010 and Any Suggestions for New Hours:
Morning Hours: 5:30 am, 9:00 am
Afternoon Hours:5:30 pm(All Athletes), 6:30 pm(All Athletes), (No 7:30 pm Class)
*I heave heard some chatter about expanding our scheduled hours for the day. Please post to comments, if you want to see any morning times added or afternoon times added. I will accomdate for anyone who makes suggestions and if I see a demand for new scheduled hours. Please post to comments once again, if you want to see more hours added to the Vagabond Schedule!*
III. Vagabond Olympic Lifting Clinic:
The Vagabond CrossFit Olympic Lifting Clinic will be taking place on Saturday, September 25th, 2010 @ 4:00 pm. The class will last one hour and 30 minutes and will go into depth of the snatch progression. The class will cost only 15$.
IV. Dynamic Mobility Warm-Up:
Hip Extension/Flexion(90 Degree Quad Stretch)
Scorpion Holds(Reverse and Forward)
Shoulder Work(Band Hangs)
Shoulder Extension(Bar)
Squat Holds x 3:00 Minutes
Running Progressions
A. High Knee Skipping
B. Backwards Skipping
C. Butt Kicks
D. Jumping Jacks
E. Carioca
V. Strength and Metabolic Conditioning Workouts of the Day:
A. Snatch Balance, work to a 1 rep max(no more than 6 attempts)
*Check September 7th, 2010, for weights used in Snatch Balance Progressions*
B. “Backwards East Canada”
9-15-21 of:
KB/DB Swings @ 55 lbs/35 lbs
Burpees
Post Weights Used and Time to Complete.
So last night after Fran kicked my ass I went home and had a protein shake and made it with almond milk for the first time. It was delicious!!! BUT about a half hour later I got unbearable stomach cramps. Has anyone else had this experience with almond milk? Is a cup of it too much? I am going to try it again with hope that it was just a one time thing because it was very painful, but it tastes so good!!
Honeslty i have yet to have alomond milk, but i know after Fran i am all messed up for a while and can not really eat. So it could of been just been becasue of the amoutn of work we did in a short amount of time! But def keep track of the stomach cramps!!
A cup of almond milk is alot and depends what kind you have. Some almond milk will have a good amount of sugar in it. After a short workout like Fran, your best be is to have a high protein intake with little amount of carbohydrates. Almond milk will have the good essential fats, but will have some sugar in it. It also could just be your first time having it and your body adjusting to it. I have almond milk religiously everyday in my protein shake, but have about a 1/2 cup. Try it again a few times and see what happens.
It could just be a first time thing. Almond milk however is a great substitute for regular milk because it is lactose free and paleo friendly. Keep up with it!!
Found this food blog with paleo recipes, they look frigging amazing
http://www.thefoodee.com/blog/category/uncategorized/meal-of-the-day/
-Bragan
As far as post work out goes, I usually mix vanilla whey protein with orange juice for some high glycemic carbs. Sounds gross, but actually tastes just like a creamsicle!
John T
I have almond milk daily… love it, have never had a problem with it… And now, the brand I like makes chocolate almond milk!!.. not sure if the chocolate part is completely paleo but it is delicious!
melissa