"West Canada"(9.24.2010)

September 23, 2010
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Squat Therapy!!

I. Schedule Change for Friday(Sept 24th) and Saturday(Sept 26th):
Friday Morning Classes: 5:30 am, 6:30 am and 9:00 am
Friday Afternoon Classes: All Classes have been canceled
Saturday Morning Classes: All Classes have been canceled
Saturday Olympic Lifting Class: 4:00 pm to 5:30 pm
Due to an unexpected visit, the schedule has changed for Friday and Saturday. I am sorry for the inconvenience, but something important has come up. Regular Scheduled Classes will return on Monday.
II. Vagabond Olympic Lifting Clinic:
One Last Reminder for the Vagabond Olympic Lifting Clinic that will be taking place on Saturday, September 25th, 2010 @ 4:00 pm. This clinic will last 1 hour and 30 minutes and will go over the progressions for the Snatch. Anyone who wants to improve on their technique and understand the Snatch in a better manner, this is an event that must not be missed. Please come on by and get some work in. The cost of the clinic is only 15$.

II. Anyone who Believes they cannot be athletic or fit, is Crazy!!
Here are some words of wisdom from Robb Wolf’s new book, The Paleo Solution:

Exerpt below from Robb’s book;
“It is our natural birthright to be fit and healthy. Unfortunately, science and medicine have largely missed this point. Researchers look boldly to the future, to new medicines, genetic screening, and surgical procedures, yet never ask the questions, “Why do we need these advances?” and “Is there a simpler, better way to health and wellness?” If they were to ask these questions, they would realize that the key to the puzzle is to start at the beginning. Our health researchers, who currently lack a framework from which to assess the staggering volume of information they generate every day, flounder with basic questions: “What should we eat?” “How much and what types of exercise should we do?” “How can we live a healthy life?” Although these may seem like sound questions for health researchers to ask, the answers constantly change in response to politics, lobbying, and the media. As a result, their recommendations are not based on science, but rather lobbying and political maneuvering.”

III. Paleo Challenge Board(Get Your Points Up on the Board):

Hey everyone,

I hope the Paleo Challenge is going good and hearing some good chatter about people getting used to the Primal Way of Eating and hearing some Good Recipes being thrown out there for each person to use. I am going to clear the air of how the points system works. Also you must put your points on the Paleo Challenge Board to get credit towards the competition. If you do not put your points on the board, then you will not receive those points for the week. Here are points breakdown:

4 Points= Full Paleo for the day
3 Points= One Mistake throughout the day
2 Points= One Big Mistake, example, rolls, dairy, etc.
1 Point= One Full Non Paleo Meal
0 Points= 2 Full Non Paleo Meals
*Bonus Points*
1 Point= Coming into Vagabond for a workout
1 Point= 10 Minutes of Stretching after WOD
2 Points= Leave three or more comments a week on Posts

IV. Dynamic Mobility Warm-Up:
JunkYard Dawg Warm-Up x 30 seconds/15 seconds x 5 rounds
Scapular Work(Bands)
Shoulder Extensions(Arm Bar Position)
T-Agility Drill x 5 Trips

V.Metabolic Conditioning Workouts of the Day:
“West Canada Annihilation”(AMRAP 15 Minutes)
6 Sumo Dead High Pulls @ 95/65
12 Push Press @ 95/65
Run 200 m

*Big Dawgs Scale up to 115 lbs/85 lbs

Post Weights Used and Time to Complete to Comments.