"Whipping Cream"(10.24.2011)

No Grain Challenge Day 8

We are one week down, with three more weeks to go, How is everyone doing?

I. Vagabond CrossFit No Grain Challenge:
Hey Vagabonds,
Just wanted to give everyone an update on the No Grain Challenge. We are one week down, and by the looks of the No Grain Facebook Group Page, people are doing great and staying strong. It is truly amazing to see how everyone is working together and holding everyone accountable with posting their recipes, and asking any concerns that you may have on the challenge. If you have not eaten grains yet, then you should pat yourself on the back, and just keep going strong. You are three weeks away from the re-test evaluation, and we expect to see some pretty good results. This week worth of workouts will be based around the test workout that we performed last week, so make sure you are in during the week to prepare yourself for the movements on the test workout. I am very proud of everyone, and just keep away from those nasty grains!

Mobility Prep!

II. Dynamic Specific:
3 Rounds of:
10 Back Extensions
10 Air Squats
10 PVC Dislocates
III. Dynamic Mobility:
Front Rack Position Stretch
90 Degree Quad Stretch
IV. Strength and Conditioning Workouts:
A. Front Squats, 3-3-3-1-1-1
B. “Whipping Cream”(2 Rounds for time of):
As Many Rep Possible in each Time Domain:
1 Minute of Farmer’s Walk
2 Minutes of Air Squats
3 Minutes of Burpee Box Jumps
*Rest 90 seconds between round*
Post Weights Used and Number of Repetitions to Comments.