"V. Lenin"(10.1.2010)

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)

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