"The Long Slow Walk"(1.7.2011)

JT is taking part in the new Vagabond Trainer Internship Program! He has a few months left, and if it keeps going the way he does, he will be labeled as a Vagabond Coach in May for the new location!

I. Nutriton Seminar Re-Schedule:
Hey Everyone,
I have rescheduled the Nutrition Seminar with Dr. Mike Malloy till after the Super Bowl in February. This will give everyone time to look at their schedule and see if they can come. If you want to know more about nutrition, how to balance your food intake, and ultimately lose that unwanted weight, then this is the seminar to attend. It will be held on a Saturday, the weekend after the Super Bowl. The cost of the seminar will be only 40$ and will last from 9 am to 3 pm. Dr. Mike Malloy will go over in his lecture the productivity of the Paleo Diet, but also what we should be eating and why we should be eating this way. Dr. Malloy has done podcasts with “Mr Everything” Paleo Man, Robb Wolf, and has studied in the field of disease and food related causes for over ten years. Please let me know if you will attend and will have a cap of 10 patrons for the seminar.
II. Dynamic Mobility Warm-Up:
High Hamstring(Band Distraction)
Shoulder Hangs(External Rotation)
Shoulder Mobility(Tricep Against Wall)
Shoulder Frnt Rack(High Band Hang)
Inch Worm to Push-Up
III. Skill Sets and Metabolic Conditioning Workout of the Day:
A. Skill Sets- Snatch Balance Progressions
Snatch Push Press
Overhead Squat
Pressing Snatch Balance
Heaving Snatch Balance
Snatch Balance
B. “The Long, Slow Walk”(4 Rounds for time):
5 Handstand Push-Ups
25 Feet of Overhead Lunges
10 Burpees
25 Feet of Overhead Lunges
15 Kettlebell Swings
25 Feet of Overhead Lunges
20 Air Squats
25 Feet of Overhead Lunges
*Phases and Levels will be addressed to this workout on the Workout Board.*
IV. Competitors Workouts of the Day:
Rest Day or Make-Up a WOD you missed during the week.
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