"Thrust and Row"(7.27.2010)

I. The Benefits of Consuming Omega 3 Fish Oils:

I constantly try to push the importance of a healthy ratio of Omega 6’s and Omega 3’s fish oil to the people of Vagabond CrossFit. Many people have begun to take some sort of supplement to off center the high intake of Omega 6’s from vegetable oils, animal fats, bakery items, and processed snacks. I highly recommend dropping these from your diets, and concentrate on getting more healthy fats from organically grown animal meats, eggs, fish, oils, and nuts. Omega 3 Fish Oils greatly benefit and support healthy cardiovascular, brain, skin, and immune function. By turning on genes that improve blood circulation, reduce inflammation, and support healthy cholesterol and triglyceride levels, omega- 3s help reduce the risk of high blood pressure, blood clots that cause heart attacks, arthritis, autoimmune disorders, and cognitive problems such as depression, Alzheimer’s, and even ADHD. There are thousands of studies done by scientists that compare cultures that have a high Omega-3 intake compared to the Western Diet that has a ratio of Omega-6’s to Omega-3s of 20:1. An ideal and healthy diet that has a ratio of 4:1 would be ideal in our type of society. Please, consider the following information and take your life into your hands and start thinking about your future health. Buy a omega-3 supplement or just take in more nuts, fish, and healthy oils for your daily intake. Your body will greatly appreciate it, and in the long run, you will be living a longer and healthier life!!

II. 24 Hour Around the Lake Relay Race Update!
Just another reminder to all the Vagabonds who are partaking in the 24 Hour Around the Lake Relay. A few of us will be leaving the Vagabond Facility roughly around 4:00 pm to hopefully be up at the race site at an estimated time of around 5:00 pm. Please bring some food, water, sleeping bag, tent(if available), and a lawn chair. We will go over the race instructions when we are all present at the race site. We will decide who will run first and the order of runners we will set for the race. Below I have attached directions to the race site for anyone who is going to meet us in Wakefield. Congrats to all the Vagabonds who are partaking in the run event, and Good Luck!!

* Race Direction Site*
Please Google: 24 Hour Around the Lake Race Event and you will find directions to Race Site on the webpage

III. Schedule Hour Change for the week of July 26th-July 31st, 2010:
Monday, Tuesday, Wednesday, and Thursday will be regular class schedule

*Friday Class Schedule*
6:00 am, 6:45 am, 7:30 am, 9:00 am, 10:00 am, 11:00 am

*Saturday Class Schedule*
There will be no classes held

*Sunday Class Schedule*
Running and Endurance Class will be still on at 10:00 am. Please come and join in the fun. Cost of the class is 10$.

IV. Dynamic Mobility Warm-Up:
Squat to Adductor Stretch
Jumping Jacks
Squat to Hip Openers
Power Skips
Inch Worm to Push-Up
Shoulder Mobility Circuit

V. Skill Development Session:
A1: L-Sit on Rings x 15 seconds x 6 sets
A2: Hollow Rocks x 15 seconds x 6 sets

* Rotate between the two exercises, rest 30 seconds between each set*

VI. Metabolic Conditioning Workout of the Day(“Thrust and Row”)
3 Rounds for time of:
500 m Row
21 DB Squat Clean Thrusters

*Scaling Options for DB Squat Clean Thrusters*
Men: 35, 30, 25
Women: 25, 20, 15

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