"13.1 in the Book, 4 More to Go"(3.11.2013)

*Week 1 of the CrossFit Opens is Behind Us and Now We Move Onto Week 2*

The First Week of the CrossFit Opens are behind us, and now we will be waiting anxiously for Workout 2 that will be released on Wednesday again for our entertainment. I want to give a shout out to over 75 plus Vagabonds this weekend who took on the challenge of completing Workout 13.1 and also making it a great community driven day. We as coaches our super proud of our community and thank you for all your hard work and dedication. Now, lets move past 13.1, and look onward to 13.2. Great job by all this weekend, and lets keep the positive mindset moving FORWARD!

Vagabond CrossFit On Ramp Beginners Class Starts Monday, April 15th, 2013. Contact us for more information and to sign up. These sell out fast, so get in contact as soon as possible to reserve your spot today.*

On Ramp is a prerequisite and will prepare you to safely complete a regular class. These classes run 3 times a week for two weeks. The next open on ramp will begin Monday, April 15th, 2013. There are no more than 4-6  people per session so that we can ensure our athletes get the attention they need and can graduate feeling confident in their ability and knowledge of CrossFit. If you would rather complete the On Ramp individually or if these days and times don’t work for you, then we have a 5 session personal training option as well. These personal training sessions will also prepare you in movements and progressions like the class. If you are not sure which is the best path for you to take in order to reach your fitness goals please call us and make a free appointment for and assessment with one of our certified trainers. Other questions email us at [email protected] or call us at 508 930 8734. Classes fill up quickly, so contact us as soon as possible to reserve your spot today.

Click HERE for Pricing Page and Specials for the Beginner’s Class.

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 minutes of mobility
*ankles, hips, upper back, rotational work
3-5 minutes of workout prep
wall angels
goblet squats
double unders
strict pull ups
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Press Intense + Upper Body Press/Core + Airdyne MAP
A. Close Grip Bench Press @ 21×1, 6-8 reps x 3 sets, rest 2 minutes.
This will be slightly different from last week because of the one second pause on the chest.
B1. DB Tate Press @ 30×0, 8-10 reps x 3 sets, rest 1:30 between sets.

B2. Side Bridges @ 18/seconds each side x 3 sets, rest 1:30 between sets.
C. 5 Sets of the following @ 90%:
Please look at your Miles Per Hour, so you know where you should be staying during your interval sets.
Airdyne @ 90% of:
2 Minutes on the Airdyne(Look at Miles Per Hour), rest 2 minutes between sets
B. Fitness Phase:
Clean Moderate + Clean Battery + Row or Airdyne Session
A. Power Clean @ 70% Cluster, 1.1.1 x 3 sets, rest 2-3 minutes.
B. Hang Squat Clean on the minute, every minute x 10 minutes x 1 rep. Go Heavy on these and make these challenging.
C. Complete as a Team of Two of the following:
As a Team, you must complete 20 Rounds of the following:
Row 150 Meters, One Partner Works, while the other Partner Rests.
C. Competition Phase:
Snatch Mod + Clean + Jerk Mod + Gymn Prep
A. Overhead Squat on the Minute, Every Minute x 10 Minutes x 2 repetitions @ challenging weight.
B. Above Knee Clean and Jerk Cluster @ 60%, x 5 sets, rest 1-2 minutes between sets.
C. 5 sets of the following:
10 Burpees @ 90%
rest 30 seconds
7-10 Pull Ups Chin Over bar
rest 30 seconds
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