*Article on Pushing Forward and Moving Forward in Your Everyday Life by Kevin O’Malley.*

Vagabond CrossFit On Ramp Beginners Class Starts Monday, February 18th, 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 February 18th. 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:
2-3 minutes of z1 work
+
3-4 minutes of mobility work
ankles, upper back, rotational work, hips
+
4-5 minutes of movement prep
wall squats x 5 reps
x-band walks x 5/each side
strict pull ups or ring rows x 3-5 reps
indian push up x 5-7 reps
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Aerobic Tester:
AMRAP 12 Minutes of the following:
Row 250 Meters
12 Kettlebell Swings @ moderate weight
B. Fitness Phase:
Lactate Power I Variant Sets + Zone 1 Recovery
5 Sets of the following @ 90% of:
20 Seconds of Deadlifts @ 185/115, 165/105, 135/95, 115/75(Max Repetitions)
20 Seconds of No Push Burpee
1 Minute Airdyne @ 90%
Rest 4 Minutes between sets
In between each station, give athlete 5 seconds to switch, before you start their 20 seconds or 1 minute of work, to allow full time achieved.
C. Competition Phase:
A. Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
B.
 Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
C.
 Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
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