"Vagabond No Grain Challenge Reminder + Only Few Spots Remaining"

No Grain Challenge starts February 3rd! 

We have only 7 more spots for the Team Challenge, so get your team picked and on the board!

This year we are changing things up a bit to hopefully get more people involved by having two-person teams compete. This will give you a great support person and someone to push you along through the month! We’ve seen great results in the past and we hope this is the best challenge yet.
 Here’s the breakdown:
  • Teams of two will submit $20 each to participate ($40 per team).
  • Teams must be male/male or female/female
  • Corrin will take measurements, weights and “before” and “after” pictures for the women
  • Kevin will take measurements, weights and “before” and “after” pictures for the men
  • Each participant will take part in a testing workout before and after the challenge
  • The challenge is meant to improve your performance and drop body fat in the process. The testing working will be done first week after photos and measurements.  And then repeated once the challenge is done.
At the end of the challenge, the winning male and female teams will split the pot.
Please start to think about who you want to partner up with! Teams must be submitted to Kevin by February 1st.
Be on the look out for an informational video from Corrin and Melissa, as well as a special invite to the first ever Vagabond Paleo Potluck Party!
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I. Dynamic and Mobility Prep Warm-Up:
Competition Phase
Muscle snatch x 5 repetitions x 3 sets
double unders x 15 repetitions x 3 sets
L-Pull Ups x 3 repetitions x 5 sets
100m run x 5 sets
+
Lifestyle + Fitness Phase
3 minutes of z1 work
+
3-5 minutes of mobility work
Banded Hamstring Stretch
+
Lacrosse Ball Work: Hamstrings + Glutes
+
3-5 Minutes of the following:
Wall Angels x 5 reps
Wall Squats x 5 reps
Inch Worm x 3 reps
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions
30-20-10-5 of the following:
Airdyne Calories
Box Jumps Step Down
+
Rest 8 minutes
+
21-15-9-6-3 of the following:
Goblet Squats
Sit Ups
B. Fitness Phase
Maximum Aerobic Power Multi Sets
8 Minutes of the following:
10 Burpees
12 Walking Lunge Steps
Row 100 Meters
+
Rest 4 Minutes
+
8 Minutes of the following:
7 Deadlifts @ 135/95, 95/65
10 Step Down Box jumps
Airdyne 10 Calories
+
Rest 4 Minutes
+
8 Minutes of the following:
8 Burpees
8 Kettlebell Swings
Row 100 Meters or Double Unders 30 Repetitions
C. Competition Phase
Upper Body Push CP/Upper Body Pull CP + Bend Mod+ IGT Training(High Volume)
A1. Close Grip Bench Press, 5 reps x 5 sets, rest 1:30 between sets.
A2.Pendalay Barbell Bent Over Row, 4 reps x 5 sets, rest 1:30 between sets.
B. Deadlift @ 90%, 1.1.1 Cluster sets x 4 sets, rest as needed between sets.
C. Every 90 Seconds Complete the following for 15 Minutes of:
7-10 Chest to Bar Pull Ups
10-12 Burpees
+
D. Every 90 Seconds Complete the following for 15 Minutes of:
5-7 Depth Handstand Push Ups
10-12 Wall Balls
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