"Vagabond Olympic Lifting and Regular Class Schedule"(10.30.2012)

Day 16 of VB No Grain Challenge

*Regular Class Schedule on Tuesday, October 30th, 2012*

 *Vagabond Olympic Lifting Class on Tuesday, October 30th @ 6:35 pm.* CLICK HERE FOR WORKOUT.*

 

*Vagabond CrossFit On Ramp Beginners Class Starts Monday, November 26th, 2012. 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 November 26th. 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. Claases 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:
5-7 minutes of mobility prep work
*ankles, hips, upper back, scap. retraction
+
5 minutes of movement prep
3-5 wall angels
3-5 wall squats
3-5 x-band walks
3-5 strict pull ups
3-5 sit up
II. Lifestyle Phases Strength and Conditioning:
A. Lifestyle Phase:
Static Core/Scap + Rowing MAP Based + Low %’s
A1. Plank Hold on Elbows x 20-30 seconds x 5 sets, rest 1 minute between sets.
A2. DB External Rotation @ 30×1, 6-8reps x 5 sets, rest 1 minute between sets.
B. 10 Sets of the following:
Row 1:00 Minute @ 90% effort
Rest and Recovery x 1:00 Minute
B. Fitness Phase:
Rotational Core/Scap + Rowing MAP Based + Low %’s
A1. Knees to Elbows x 8-10 reps x 3 sets, rest 1:30
A2. DB Reverse Flys on Incline Bench @ 30×1, 8-10 reps x 3 sets, rest 1:30
*Raise bench by placing weights underneath, not to high though, use one 45 and one 25 lbs plate.
B. 10 Sets of the following:
Row 1:00 minute @ 90% effort
Rest and Recovery x 1:00 Minute
C. Competition Phase:
Lactate Endurance Tester + Zone 1 Work
A. 3 Rounds for time of the following @ all out effort:
10 Power Cleans @ 135 lbs/95 lbs
10 Burpees(HIPS ALL THE WAY OPEN)
*Do not stop, go to failure and go to feeling like DEATH!*
+
B. 7 Sets of the following @ light work, easy pace, breathing nice on Airdyne of:
1 [email protected] 90%
1 Minute @ 50%
+
C. Mobility x 10 Minutes
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