"The Day Before the Storm"(11.18.2011)

Marcia finished up the No Grain Challenge 30 Day Test Strong! She lost 7.5 lbs, lost 5 inches in her waist, 2 inches in her hip, and improved by more than 25 points on her Test Workout! Go Get it Girl!

*The Turkey Throwdown will be held this Saturday, November 19th @ 10:00 am at CrossFit Providence. All who are competing and anyone who is making the trip down to cheer on their fellow Vagabonds, we will be meeting at Vagabond CrossFit @ 7:30 am, and will be leaving Vagabond CrossFit by 7:45 am. So, anyone interested in meeting us there, you are more than welcome, and we can all head down together. If you plan on meeting us down at CrossFit Providence, you must be there by 9:00 am and no later than 9:15 am, to register for the days events, so you can be assigned into heats. Click HERE for directions and Google Map Directions.*

*The Vagabond CrossFit No Grain Challenge is over, and I am so excited with the results that we saw. It is amazing to see the work that people put in, and the dedication that everyone put in during those 30 days. Remember, you saw the results in your physical form, but look at the improvements you made in your athletic performance as well. Do not just stop eating or living this lifestyle because the 30 days is over. Look at your results, and say to yourself, WOW this LIFESTYLE really does work! Keep it up and Keep Living the way we are supposed to!

*The Vagabond No Grain Challenge Facebook Page has now been turned into a forum for people to talk on and still trade secrets on developing their nutrition. It will also be a forum to talk about your daily workouts, and any questions you have on exercise or fitness. Let’s keep up the talk on this forum, and keep striving for GREATNESS!*

Chrys back at it after giving birth to her baby 3 weeks ago! Keep it up!

I. Dynamic Specific:
3 to 4 Minutes of Dynamic Stretches
Press Progressions(Shoulder Press, Push Press, Push Jerk, and Split Jerk)
II. Dynamic Mobility:
Front Rack Position Stretch
90 Degree Quad Stretch
III. Strength and Conditioning Workouts:
A.Shoulder Press, 5-5-5-3-3-3
B.5 Rounds for time of:
20 Walking Lunges
15 Box Jumps or Step Ups @ 20/16
10 Anchored Sit-Ups
A.Push Jerk, 6 Sets of 2
B.5 Rounds for time of:
20 Overhead Walking Lunges @ 45/25
15 Box Jumps @ 24/20
10 Knees to Elbows or Knee Raises
A.Split Jerk, 6 sets of 1, work to medium to heavy weight, no max efforts!
B.4 Rounds for time of:
10 Pistols( 5 each side)
10 Pull-Ups
15 Wall Balls
15 Toes to Bar
*Mandatory Recovery and Mobilization Workout for all Competing*
3 Rounds with no time component and focusing on recovery:
15 Bench Press @ light weight
10 Strict Pull-Ups
15 Air Squats
10 Kettlebell Swings
15 Sit-Ups
Then Complete the following:
15 Minutes of Foam Rolling, Lacrosse Ball Work in affected areas.
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