"Vagabond No Grain Challenge Begins on Monday"(5.13.2013)

Vagabond No Grain Challenge Day 1

*Vagabond No Grain Challenge Part 4 Edition Starts on Monday, May 13th, 2013*

*Cost of the No Grain Challenge is $20 a person, winners will receive some new gear and other items as well. The last winners, Julie Kelly, and Walter Mirrione, both won some great prizes, as they were our last No Grain Winnners.*

*Please see Kevin on Monday to hand in money and get registered for the No Grain Challenge!*

*Please take Before Picture on Your Own at Your House. You do not need to hand this in, and will be private.*

We will be doing three areas of testing for our workouts, then you will challenge yourself for 35 days of No Grain and No Sugar during that time period. We also will ask people to take before pictures on their own at their house, and then after pictures to see their results. The goal of the No Grain Challenge is to advertise a healthy way of living, and not just promoting a fad or diet. The life change that you will go under will be tough in the beginning, but as time goes on, you will begin to notice certain changes from how you feel, the way you look, and overall your complete sense of yourself. We were one of the first CrossFit Gyms, to hold these challenges, so we have seen some great results over the last Four plus Years of putting these on. If you need more information, please look at the bottom of the Vagabond Webpage, for the Nutrition Guides and No Grain Challenge Rule Books or CLICK HERE for items.

I. Dynamic and Mobility Prep Warm-Up:
3-4 minutes of z1 work
3-5 minutes of mobility work
ankles, hips, t-spine
3-5 minutes of workout prep
good mornings
double unders
goblet squats
squat thrust
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Vagabond No Grain Challenge Workout #1 + #2
Front Squat CP + Front Squat CP Battery
A. Front Squat, work to a 1 rep maximum, 20 minute time limit
Rest 10 minutes
B. Front Squat @ 85% of the above weight, as many reps as possible in one set.
B. Fitness Phase:
Vagabond No Grain Challenge Workout # 1 + # 2
PC CP + PC CP Battery
A. Power Clean, work to a 1 rep max, 20 minute time limit.
rest 10 minutes
B. Power Clean @ 85% of the above, 8 minute as many reps possible in the time allowed.
C. Competition Phase:
Squat Snatch Intense + Bsqt/Wghted Chin + DB Press/PC + Airdyne ALend
A. 3 Squat Snatch on the minute, every minute x 10 minutes @ 135-155/75-95
B1. High Bar Back Squat @ 20×1, 6-8 repetitions x 4 sets, rest 1:30
B2. Weighted Pronated Pull Up Cluster, 1.1.1 x 4 sets, rest 1:30
C1. Strict Press @ 30×1, 6-8 repetitions x 3 sets, rest 1 minute.
C2. GHD Raises Cluster @ 30×1, 6.6.6 x 3 sets, rest 1 minute.
D. Airdyne @ 100%, 24 seconds x 5 sets, rest 3 minutes and 30 seconds.
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