6 am Tire Flips! What a Glorious Morning!

*Vagabond CrossFit will be holding a Yoga Class this Saturday Morning @ 10:15 am! Be There to work on your flexibility and try something new!*

*Halloween Party will be on Saturday, October 15th, 2011 @ 7:00 pm. Annali will be hosting the party, so please come by and get your party on! The party will take place at  1375 Washington Street, Canton, Massachusetts(Park on Draper Street). This will be a great community event, so please attend, and let’s have a great time!* 

I. Do You Want to Look Good Naked? Then Get Some Sleep and Recover!:
I can throw you scientific measures of how important sleep is to your body, and how it can actually prevent the occurence of cancer, type 2 diabetes, and a vast variety of other illnesses, but I am going to keep it simple and to the point. Do you want to look good naked or not? This is a simple statement, and something everyone in the gym wants to be able to say to themselves, “Damn, I look Good Naked!”. Well, sleep is a key component to accomplishing that goal! Adequate sleep can increase fat loss, keep you from getting fat, sick, and prevent diabetes, and also keep you from wrinkling at an early age! If these are not facts to get you to bed earlier, then I do not know what will work. Inadequate sleep can make you chronically insulin resistant, and also cause elevated blood glucose levels from cortisol, which is similar to eating a high carb diet. Insulin resistance can cause us to store fat around the waistline, and as humans we tend not to use body fat for energy. Also, elevated cortisol levels, will stop the use of protein collagen, which in turns will stop us from producing healthy skin! So, bottom line, if your food intake is pretty good, you can cancel all your hard work with inadequate sleep, and mismanagement of stress and sleep. So, for god sakes, get some sleep and relax at some point!
*Source of information from*
“The Paleo Solution by Robb Wolf, Page 128-129

Kristin conquered her fear of jumping onto a box, and then proceeded to complete a 15 minute amrap with mulitiple box jumpes! Great Job Kristin!

II. Dynamic Prep Warm-Up:
Lacrosse Ball Work for 7 to Minutes of: Shoulder/Lats
III. Dynamic Specific:
3 Rounds of:
Overhead Squats x 10 reps
KBS x 10 reps
Bounding Jumps x 10 reps
IV. Strength and Conditioning:
A.Overhead Squats, 5 sets of 3, climbing sets
*Compare to September 1st, 2011*
B. 21-15-9 of:
Sumo Deadlift High Pull @ 95/65
Ring Dips
*Level 1*
21-15-9 of:
Jumping Pull-Ups
Sumo Deadlift High Pulls @ 65/33
PVC Dips
*Level 2*
21-15-9 of:
Ring Rows
Sumo Deadlift High Pulls @ 75/45
Banded Ring Dips
*Level 3*
As Rx
21-15-9 of:
Chest to Bar Pull-Ups
Sumo Deadlift High Pulls @ 95/65
Ring Dips
Post Weights Used and Time to Complete to Comments.