"Vagabond Paleo Potluck this Saturday, February 1st @ Vagabond @ 7 pm"(1.30.2014)

No Grain Challenge starts Monday, February 3rd + Paleo Potluck on Saturday, February 1st @ 7 pm!


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
  • Heather and Corrin will take measurements, weights and “before” and “after” pictures for the women
  • Kevin and Andrew 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.


I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 Minutes of Zone 1 Work
3-5 Minutes of the following:
Dynamic Prep/Coach’s Choice
3-5 Minutes of the following:
Row 100 meters
5 face pulls
5 goblet squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions
7 Minutes of the following:
7 DB Push Press
14 Walking Lunges
250 Meters Row
Rest 4 Minutes
7 Minutes of the following:
7 KB Swings
20 Calorie Airdyne
Rest 4 Minutes
7 Minutes of the following:
40 Single Unders
5 push ups
250 Meters Row
B. Fitness Phase
Aerobic Power Tester/Opens CrossFit Tester
AMRAP 15 Minutes of the following:
Row 1500 Meters
50 Step Down Box Jumps
AMRAP Wall Balls in Remaining Time
C. Competition Phase
Rest Day or Zone 1 Day or Mobility Day
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
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