Susan, just off the On Ramp, not a bad position in the Snatch!!
I. Rugged Maniac 5K Challenge Vagabond Participants:
Just a reminder to all Vagabonds who are going to be performing the Rugged Maniac 5k Challenge this Saturday. We will be meeting at Vagabond CrossFit at 7:00 am to leave for Southwick, Massachusetts. It will take about 2 hours to get there, so we have to give us some time to register for the race and get set for the 5k “Hell Race”. Remember to wear your Vagabond T-Shirt and bring your “A” Game to the race event. Let’s go have some fun and get Dirty!!
II. Vagabond Scheduled Hours for the Weekend:
Saturday, October 2nd, 2010:
9:00 am
10:00 am
Sunday, October 3rd, 2010:
Morning Hours: 9:00 am
Afternoon Hours: 4:00 pm
III. Paleo Challenge Week 2:
The Paleo Challenge Week 2 is over and the board must be filled with your points. Remember to put your total points for Week 2 on the board. Also, a quick reminder that the week runs from Thursday to Wednesday for your total points.
IV. Dynamic Mobility Warm-Up:
Psoas Stretch- Deep Samson Stretch
Calf Stretch
Runner’s Box Stretch
Running Progressions
V. Benchmark and Metabolic Conditioning Workout of the Day:
A. 800 m Sprint Time Trial
*Compare to June 3rd, 2010*
B. “V. Lenin”( 5 Rounds for time):
*Advanced: 5 Rounds for time of*
20 Overhead Lunges(45/25)
15 Ring Dips
10 Box Jumps
5 Power Cleans(135/95)
*Intermediate: 5 Rounds for time of*
20 Overhead Lunges(35/15)
10 Bar Dips
10 Box Jumps
5 Power Cleans(105/75)
*Beginner: 5 Rounds for time of*
15 Overhead Lunges(25/10)
10 Push-Ups
7 Box Jumps
5 DB Power Cleans(30/20)
Post Times to Comments.
Susan…NICE!
PS hope to have a cough free night and see the 5:30 crew!
Jill
will seem like a great wod…to take a rest day or not?????? hmmmmmm we will see
definitely a rest day. i want to be ready for the 5k from hell tomorrow.
dillon
Rest days are for losers….winners go home and bang the prom queen…..By the way 12 handstand pushups sup?
Dave “Prom King” Rodrigues
Good luck to everyone running the 5k tomorrow!! Have some fun and kick some butt. =)
-Kelly
I just got my race day packet since it went to my junk folder. My time is 10:00. They said there was going to be traffic in the area and be there an hour before your start time. Can we leave a half hour earlier? Does anyone else have a 10:00 start time and maybe we should take a separate car? I printed out some waivers and will bring them to Vagabond today.
Good job this morning guys… Brucie, its impressive how fast your getting! Great job!
Good luck to all the vagabonds who are competing!!! Can’t wait to see pictures!
melissa
ЎUf, me gustу! Tan clara y positiva.
Gracias
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