"The Blues"(7.14.2011)

Matt D. is a prime example of someone who has put in the work. In less than 10 months, he is done over 50 lbs, loss more than 10% body fat, comes to gym 5 days a week, and overall is a much healthier and stronger person! Congrats Matt!

I. Vagabond Team Workout and Cook-Out this SATURDAY, JULY 16TH, 2011!:
Hey Vagabonds,
The first annual cook out for Vagabond will be this Saturday on July 16th starting at 2:00 pm. Also, we will have a team workout at 10:00 am to give everyone a chance to get a workout in before you indulge yourself with some goodies and food! Please, show your support and come to Vagabond to take part in these two events, and meet some new faces that you perhaps have not met yet at Vagabond CrossFit. Community is the building block to a successful gym, and events like these are the ones build upon relationships, or start new ones!
Saturday, July 16th, 2011 Team Workout @ 10:00 am and then Cookout @ 2:00 pm to whenever….
II. Effect of 1 Week of Sleep Restriction on Testosterone Levels in Young Healthy Men:
researcher comments:
“Daytime testosterone levels were decreased by 10% to 15% in this small convenience sample of young healthy men who underwent 1 week of sleep restriction to 5 hours per night, a condition experienced by at least 15% of the US working population.”
– just another insight into why you need to have your sleep dialed in; only a few hours here and there can cause debt and issues come up; ask where you’re spending your time – is it on volume of training, clean eating and foam rolling when 2 hours more per night is all you need?
So, now think about what is happening when you add stress into the mix, lack of nutrition, deadlines, and poor hydration? You can start to see how lifestyle takes a huge precedence when attempting to make positive changes in your life.
III. Dynamic Group Warm-Up:
1. Dynamic Specific Running Warm-Up
2. Band Sprint Runs
IV. Mobilization Prep Warm-Up:
1. Foam Roll x 7 to 8 Minutes Problem Spots x Lower Back and Hamstrings
2. Squat Prep Against Wall
V. Conditioning Workouts of the Day:
A. 4 Sets of the following movements:
1. Run 400 m For Time @ 90%
*Rest 90 seconds*
2. Air Squats For Time x 50 reps @ 100%
*Rest 120 seconds*
*The Point of this workout is to hold each run and squat for time as consistent as possible. The Run will not be a full out sprint but at Zone 3, meaning hold a nice, steady pace. The Squats will be at Zone 5, and will be performed as quick as possible with an all out effort.*
Post Times of Runs and Times of Squats to Comments.