"Vagabond Yoga + Vagabond No Grain Challenge"(5.8.2013)

*Vagabond Yoga Class on Wednesday, May 8th @ 7:35 pm*

*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!*

Testing will start Monday, May 13th and will run for the whole week

The next Vagabond No Grain Challenge starts in less than one week. 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. We will take quick measurements, but 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 minutes of z1 warm up
+
3-5 minutes of mobility work
*ankles, hips, t-spine
+
3-5 minutes of workout prep
DL
double unders
weighted good mornings
100m run
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Press Intense + Squat Intense/Upper Body Push + Row MAP
A. Strict Press @ 11×1, 6-8 repetitions x 3 sets, rest 2 minutes between sets.
B1. Front Squat @ 20×1 @ 75% of 1 rep max, 2 reps x 5 sets, rest 1 minute between sets
Get 1 Rep Max from April 19th, 2013
B2. DB Flat Bench Tricep Extensions @ 30×1, 6-8 repetitions x 3 sets, rest 1 minute.
C. 10 Sets of the following:
Row 30 seconds @ 90%
Row 30 seconds @ 50%
B. Fitness Phase:
Squat CP + Squat/Upper Body Pull + Squat/Upper Body Pull Cond
A. High Bar Back Squat @ 20×1, 7-9 repetitions x 3 sets, rest 2 minutes between sets.
B1. Front Squat @ 20×1 @ 75% of 1 rep max, 2-3 reps x 3 sets, rest 1 minute.
Get Results from April 19th, 2013

B2. DB Pull-Overs @ 30×1, 6-8 repetitions x 3 sets, rest 1:30
C1. DB Russian Step Ups @ 11×1, 8-12 repetitions/each side x 3 sets, rest 1 minute, light load.
C2. Kipping Pull Ups, 8-12 repetitions x 3 sets, rest 1 minute.
People may use bands to learn kipping pull ups
C. Competition Phase:
Power Clean Intense + Deadlift/Press + Single Leg/DB or BB Row + Single Leg
A. Power Clean touch n go reps, on the minute every minute x 10 minutes, 2 reps, men use 225 lbs/ women use 135 lbs
B1. Clean Deadlift Cluster @ 30×1, 3.3.3 x 4 sets, rest 3 minutes.
B2. Strict Handstand Push Ups, 4-6 repetitions x 4 sets, rest 3 minutes.
People can increase range of motion, or those who struggle, perform clusters of 2.2.2 x 4 sets
C1. DB Split Squats @ 30×1, 6-8 repetitions/each leg x 3 sets, rest 1:30
C2. DB Pull Overs @ 30×1, 8-10 repetitions x 3 sets, rest 1:30
D. Front Rack Walking Lunges AMRAP x 3 Minutes @ 165 lbs/95 lbs
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