Skill Warm-Up: More Muscle Up Progression…
Static Ring Holds x 90 seconds(Total Time)
Handstand Holds x 90 seconds(Total Time)

Met-Con WOD: “Ryan”
5 Rounds for Time of:
7 Muscle Ups
21 Burpees

“Modified Ryan”
5 Rounds for Time of:
14 False Grip Ring Rows
14 Parallete Dips
21 Burpees

A couple of the Vagabonds have shown vast improvement by completing their first Muscle-Up, but I have come to conclusion that I will modify this brutal workout to cooperate with all the Vagabonds physical abilities. Over thelast couple of days, we have been hitting the muscle-up progression pretty hard and have had specific training on how to complete this near impossible movement for the average person. However, there are six stages of difficulty for professional gymnasts.. 1 being the easiest movement, and 6 being the most difficult… The muscle-up is on the scale of 1 and shows how great these athletes really are… For an average athlete, as myself and almost every other CrossFitter, this could possibly be the hardest movement you will learn in crossfit. During the warm-up session, I always stress the importance of the false grip and the transition from the pull to the upwards movement of the ending position of the muscle-up… If you conquer these two elements, you will be successful in completing your first muscle-up..

VAGABOND NEWS: I would like to welcome, Chris, to the Vagabond Family and I am really stoked about training Chris over the next three weeks. With the help from Nikki from CrossFit NorCal,I have implemented a new program into the Vagabond CrossFit arsenal… This program was created by Robb and Nicki of CrossFit Norcal to better prepare beginners to the CrossFit Regiment.. It’s guidelines our basic, but very fundamental to achieving success in CrossFit… It is about a three week training module that takes the trainee through the basics of CrossFit and the overall understanding of fitness… I am truly happy to implement this into the Vagabond Garage and have already seen the positives behind the plan of this regiment. I introduced this training program to Chris today and have to say it is a top notch plan of attack to better prepare the athlete for CrossFit. The training regiment is well equipped to prepare the new beginner to CrossFit by showing them the basic movements behind success in CrossFit.. It is a twelve session training schedule that takes you through the loops of CrossFit and overall will prepare the CrossFit athlete for more demanding workouts in the future… This will be a mandatory training schedule for any new athletes that walk through the Vagabond doors… For anyone interested in completing these sessions, contact me at my contacts list and we will discuss the options that you have during this time period…FOR TWELVE SESSIONS IT WIL COST A MERE 125$…. Once you are done with the beginners training schedule, with the discretion of myself, you will be allowed to move onto the group classes and workout with the old Vagabonds at the regular pricing…. Contact me with more infomation on this program if you have any questions…

“ON RAMP” Program Analysis from CrossFit Norcal:
“The emphasis of the On-Ramp is on skill development
and exposure to our basic movements. It is designed
to prepare you to enter our ongoing group classes.
We are going to be hammering technique—both to
ensure your safety—and success at the next level.”
• We will introduce you to technique and
mechanics first, then intensity.
• We will be showing you movements that
begin with the relatively non technical and
progressively more technical.
• It’s important that you are here for each of the
12 sessions as these movements build on one
• There will be a workout at the end of each day
which will get progressively more challenging
as the course progresses.
• The difficulty of these workouts is ultimately in
your hands…the degree that you push yourself
will determine how much suffering goes on.
The class is called “On Ramp” for a specific
reason…we want to ramp you up to the level
of intensity and output that is inherent in our
group classes.
• Shifts in body composition are one of the most
motivating ways to measure success. We highly
encourage you to take “Before” pictures at the
beginning of the On-Ramp class.