"Task Oriented DT"(7.28.2010)

I. Paleo Challenge Review and Rules:(Sept 16th, 2010 thru December 16th, 2010)

* Start/Finish: Sept 16th, 2010 thru December 16th, 2010

Entry Fee: 20$
This is not a weight loss competition, but a way to better your life and live healthier and have some healthy competition within Vagabond CrossFit*
* Before/After*
Photo: Front, Side, and Back(Optional)
Measurements: Bodyweight, waist circumference, and body fay
Performance: 1 Mile Run, 500 m Row, “Christine”, Max Push-Ups
*The Winners*
At end of challenge, the top three performers will be based on the following:
1. Measurement Improvements: weight, waist, and body fat
2. Performance Results: 1 Mile Run, 500 m Row, “Christine”, Max Push-Ups
3. Scoring: Daily Nutrition Log
The top three performers will receive free memberships, cash prize, and paleo kits
You will be required to keep track of your daily nutrition log on a daily basis. You will be scored on this part of the challenge. You will have a point system from 0 thru 7.

7 Points will be granted: If you ate nothing out of the Paleo Recommendation. You are meat, fruit, nuts, eggs, fish, and healthy oils.
1 Point off: If you went a stray and had deli meats, bacon, sausage, peanut butter, dried fruit, peas, beans, salt, and salad dressings. This counts as one serving.
2 Points off: Any Dairy or Soy Products
3 Points off: Any Grains Products
4 Points off: Fried Food, Soda, Energy Drinks, or Sugary Foods

* If you completley off the Paleo Diet for the day, you will earn no points. Also keep in consideration of servings you have throughout the day. If you have one serving of milk, or soda, then take the recommended points off your Scoring System. So if you have 2 cans of soda, then take 8 points off for the day, meaning you earned minus 1 for the day.

* 7 Points will be earned if you followed the Paleo Diet completely and did not go off the deep end. Please keep track of your nutrition daily log, for this will be a big part of your scoring system*
* Bonus Points*
You will receive extra bonus points for going out of the extraordinary for the day. These will help in your scoring and also your total score. Do not take them lightly, as they will help you in the long run.

1 Bonus Point: When you come into Vagabond CrossFit and perform a workout.
1 Bonus Point: If you consume at least 4 grams of Fish Oil per day
1 Bonus Point: If you stretch for at least 10 minutes after a workout performed at Vagabond CrossFit.
1 Bonus Point: If you drink at least 64 ounces of water per day.
2 Bonus Points: If you leave a comment on the Vagabond Website. This will be the big gainer in points and will also contribute to the growing aspect of the Vagabond Community.

* Post Workout*
This is where I will allow all Vagabond to deviate from the Paleo Recommended Foods List. After a workout, a protein shake or sweet potatoe meal will be allowed. You should mix water with 20-45 grams of protein or have a serving a sweet potatoes from 3 to 9 ounces. This will be the only time to deviate from the Paleo Challenge. Post Workout Meals are very important to recovering from the day’s workout and also replacing the glycogen stores you depleted during the workout.

II. Next On Ramp Classes:
The New Wave of On Ramp Classes will be starting Monday, August 2nd at class times of 8:00 am, 3:30 pm and 4:30 pm. Please let anyone know about the new wave of On Ramp Classes. Class sizes of limited. There are 3 available spots opened.
III. Dynamic Mobility Warm-Up:
90 Degree Quad Stretch
Spiderman Lunge
Shoulder Circles
Leg Swings- Front and Back
Bow and Bend
Iron Cross
Scorpion Stretch
III. Strength Workout of the Day(Weighted Bar Dips)
Advanced: If you can perform 10 or more bar dips, you will do the following for weight on the bar.(2-2-2-2-2)

Intermediate: If you cannot perform 10 or more dips, you will perform the following
P X 5 sets of Bar Dips, Compare to July 20th, 2010

Beginner: If you cannot perform bar dips, you will perform the following
AMRAP x 5 sets of Push-Ups, Compare to July 20th, 2010
IV. Metabolic Conditioning Workout of the Day(“Task Oriented DT”)(7.28.2010)
AMRAP 5 Minutes of:
Run 400 m, in the remaining time complete as many reps of deadlifts as possible
*Rest 2:00 Minutes*
AMRAP 5 Minutes of:
Run 400 m, in the remaining time complete as many reps of hang powe cleans as possible
* Rest 2:00 Minutes*
AMRAP 5 Minutes of:
Run 400 m, in the remaining time complete as many reps of Push Jerks as possible

*Scaling Options for “Task Oriented DT”:

Advanced: 155 lbs/105 lbs, AMRAP 5 Minutes and 400 m Run

Intermediate: 105 lbs/75 lbs, AMRAP 4 Minutes, 300 m Run

Beginner: 85 lbs/55 lbs, AMRAP 3 Minutes, 200 m Run

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