"Bayside Runner Demo Next Week and No Grain Starts Next Monday"(10.11.2012)

*Vagabond CrossFit On Ramp Beginners Class Starts Monday, November 5th, 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 October 22nd . 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.

*Vagabond and Bayside Runner Demo Shoes next Tuesday, October 16th from 4:30 pm to 7:30 pm*

Bayside Runner will be here next Tuesday, October 16th for a demo on Innov8’s and New Balance Minimus. These are great shoes to wear for the style of strength and conditioning that we do at Vagabond, and recommend everyone to stop by and demo some of these sneakers for free. You will also have an opportunity to buy shoes at Vagabond and get 20% from the regular price. Save the date!

*Vagabond Starts No Grain Next Monday, October 15th*

For the No Grainers, make sure you write down your benchmarks for the workouts Tuesday and Wednesday. Also, please weigh yourself on the scale at the gym. Last, take a picture of yourself before you start next Monday. You do not need to share but if you want to see physical results a few good pics from front, side and back will be very helpful. I know that people are usually looking for more info. The info distributed is the basics of paleo especially the Balanced Bites handout. I know people want food plans but sometimes it takes a little experimentation to find out what works for you.  There are some foods that may not work for me but you can tolerate just fine. If you do not have the Practical Paleo book I wouldsuggest ordering it. This book does have some good food plans to follow if that is what you like. The point of this challenge is to get you to start thinking about eating REAL FOOD. No processed crap that you find in those middle aisles of the grocery store. Eat veggies, fruits, meats, good fats, and food from any real source. Real foods dont usually have a label with a list of ingredients. If there is a list of ingredients then you should recognize all the ingredients (or at least be able to pronounce them 🙂 and if you do not then it is probably not good for you. I am thinking about a couple times a week posting “What I ate for the day”. It does not need to be my plan but it may help people to see what others are doing or to get other ideas. Stay tuned for info on our weekly meeting for people who may have questions during the next 35 days.

Congrats to Coach Mike and Jenna on their Marriage!


I. Dynamic and Mobility Prep Warm-Up:

7 minutes of mobility work
2 rounds of
x-band walk x 5/side
Good mornings x 5/side
db powell raise x 5/side

II. Lifestyle Phases Strength and Conditioning:
A. Fitness and Lifestyle Phase:
MAP High Percentage:
10 Minutes @ 90% of:

5 Ring Push Ups, Regular Push Ups, or Scaled Push Ups
Row 250 meters
20 Double Unders or 50 Single Unders
Rest 5 Minutes
10 Minutes @ 90% of:
5 Pull Ups
Run 200 Meters
10 Box Jumps
Rest 5 Minutes
10 Minutes @ 90% of:
15 Sit Ups
20 Long and Hard Strokes on Rower
30 Walking Lunges/15 each side

B. Active Recovery Day: Choose One of the Following: CrossFit Invictus
A. Aerobic Restoration
25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
* Swim (this is my first choice, and if you have an ocean, even better)
* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
* AirDyne (keep the pace conversational and relaxed)
* Cycling (get outdoors and enjoy the scenery as you ride)
* Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)
B. Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)
C. Inflammation Maintenance
* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….
D. Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
E. 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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