"Beach Workout, Jerk Clinic, and So Forth"(8.13.2012)
*Kids Class @ 10:15 am this Monday, August 13th, 2012*
*Vagabond CrossFit On Ramp Beginners Class Starts Monday, August 20th, 2012. Contact us for more information and to sign up.*
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 August 20th . There are no more than 6-9 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 Summer Specials for the Beginner’s Class.
*Vagabond Beach Workout on Saturday, August 18th, 2012*
We will be taking Vagabond to the Beach this Saturday, August 18th to Horseneck Beach in Westport, Massachusetts. We will meet at Vagabond at 9:00 am, and will be taking off by 9:15 am. This will be a family fun filled event, where you can bring your children and loved ones to the beach and have a good old time with some of your favorite Vagabonds. The workout will be simple, and with the idea of just having some fun and trying something new for your workouts. Everyone is invited and Everyone is Welcome.
Please either leave message on the Facebook Nutrition Page or Please Email Us to let us know you will be coming.
*Vagabond Push and Split Jerk Clinic on Sunday, August 19th, 2012 from 9:30 am to 10:15 am*
We will be running a special Vagabond Clinic for all Vagabond Members to participate in on Sunday, August 19th from 9:30 am to 10:15 am for all Vagabonds. This will be a speciality clinic that will cover all the basics behind the proper way to push and split jerk that weight over your head. The cost of the clinic will be only $5 for Vagabond Members. If you want to improve on your lift in the Push or Split Jerk, then this is the clinic to attend. Please leave a message on the Facebook Nutrition Page or email us to reserve your spot. This will be a limited size clinic, and we will only hold 8 to 10 spots for the class setting. So reserve your spot today by saying, Yes, on the Facebook Nutrition Page or email us as soon as possible.
I. Dynamic and Mobility Prep Warm-Up:
5 Minutes of Prep Work
2 Rounds of the following:
10 Air Squats
Run 100 Meters
Single Leg Med Ball Pick Up x 3 reps/each side
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A. Coach takes people thru mid thigh hang clean. We will be teaching the mid thigh clean, so this is when people starts with butt pushed back, and hamstrings activated, with barbell at mid thigh.
B. Mid Thigh Hang Squat Clean, 4.3.2, rest 2 minutes between sets.
C. Deadlift @ 30×0, 7.5.3, rest 2 minutes between sets.
D. AMRAP 6 Minutes of the following:
3 Tough High Bar Back Squats from the rack, make these tough, but make sure person does not fail.
5 Strict Pull Ups Any Grip(Level 1: Strict Rows)
B. Competition Phase:
A. Snatch Balance, work to a heavy single, no more than 5 sets, and make sure these are fast and pulling yourself under the barbell, rest 2 minutes.
B. Snatch Tech Work, choose a portion of the snatch that you need to work on, perform this for 10 minutes, and really concentrate on hitting positions, and maintaining perfect form.
C1. Back Squat x 5 reps @ heavy, but doable weight, no failures x 3 sets, rest 10 seconds.
C2. 7 Tall Box Jumps @ 36/30 inches x 3 sets, after you land on box, jump down off box in landing position in quarter squat, rest 30 seconds.
C3. Ring Dips x 10-12 reps @ 30×0 x 3 sets, rest 1 minute.
You can add weight to this if your ability allows you to do this.
D1. DB Split Squats @ 20×0, 6-8 reps x 3 sets, rest 2 minutes.
D2. Back Extensions @ 30×0, 12-15 reps x 3 sets, rest 2 minutes.
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