"The Right Stuff"(11.28.2011)

Mike going hard on his Muscle Ups!

*The Vagabond CrossFit No Grain Challenge Winners will be announced on Monday Night on the Nutrition Talk Facebook Group Page and the Vagabond CrossFit Like Page. Winners, Prizes, and Noted Members of the Community will be announced after 8:00 pm on Monday Night. Even though there were only 3 winners, everyone is a winner in the trainer’s eyes, as you all did a great job, and overall we saw some great results. Keep up the good work and just keep working hard!*

Dave's face says it all!

I. Dynamic Specific:
2-3 minutes of z1
(dynamic stretches, T – extension)
Wall angles forward/back x 5/per
Wall squats x 10
Back extensions x 15
II. Dynamic Mobility:
1 Way Shoulder Stretch x 2 Minutes per arm
III. Lifestyle Phases Strength and Conditioning:
A. Function:
A. Push Press, 1-1-1-1-1-1
B. AMRAP 10 Minutes of:
10 DB Push Press @ 30/20
10 Box Jumps @ 20/16
10 Air Squats
B. Being:
A. Push Jerk, 1-1-1-1-1-1
B. AMRAP 12 Minutes of:
5 Barbell Push Jerk @ 95/65
7 Box Jumps @ 24/20
10 Knees to Elbows
C. Will:
A. 15-12-9 of:
Power Cleans @ 135/85 lbs
Ring Dips
*Rest 10:00 Minutes*
B. Row @ 97% of 1000 meters
Post Results to Comments.