"Book Your Appointment for Massage Therapy Today and Sign Up Specials for January"(12.26.2012)

*Schedule for the Week*

Wednesday, December 26th: 9 am, 12 pm, 430 pm, 535 pm, 635 pm, 735 pm(Yoga Class)
Thursday, December 27th: Regular Schedule
Friday, December 28th: Regular Schedule
Saturday, December 29th: Regular Schedule
Sunday, December 30th: Regular Schedule

*Saturday, January 5th from 9:00 am to 12:00 pm, Lindsay will be offering Massages at Vagabond. To book your appointment, please contact Lindsay at the following information. CLICK HERE.

Massage Therapy Benefits

Massage Therapy is one of the oldest, most traditional forms of healing. For thousands of years, and through many cultures, Massage Therapy has been a powerful healing tool. Think of the last time you had a sore foot or bumped your elbow. What was your first reaction? To rub it, right?

Touch is our natural reaction to pain. Based on this, and many scientific results, Massage Therapy is a natural and effective means of healing. Beyond just ‘rubbing sore muscles’ – which is very beneficial in itself – massage also increases circulation, decreases blood pressure, increases oxygen & nutrients to body tissues, decreases stress levels and increases immunity, just to name a few benefits. So for any of you out there with no pain or tension, there are still many benefits to receiving a regular massage treatment.

But really, what does all this mean in ‘real terms’ for you as an athlete? Increasing circulation will aid in moving toxins through your body to be quickly eliminated so they don’t become stagnant. This will decrease post workout soreness because the lactic acid build up will be filtered through your body faster. With less post workout soreness, the next time you train you will be able to push yourself harder, therefore, increasing the effectiveness of your training. Moving toxins through your body more rapidly allows for oxygen and nutrients to come to our muscles and tissues sooner as well. So not only will the lactic acid and other toxins be removed sooner, the oxygen and fresh nutrients that we need for our muscles tissues will arrive sooner, allowing our bodies to function at optimal performance.

If you have an injury preventing you from training, we can help with that as well. A specific treatment to the injured area will decrease pain and inflammation, which will decrease recovery time and have you back training sooner than not having treatment.

Massage therapy can also be beneficial during a competition or event. Before your event, massage can warm up your muscles and stimulate your body so you feel ready to compete. Between events, massage can flush out any toxins, stretch muscles and stimulate your body again, for the next event. After your competition the benefits are obvious; flush the body of all toxins built up from the competition, stretch the muscles used, decrease any pain and tension in the muscles to prevent soreness and injury following your competition.

Massage therapy could be and added asset to your training and performance goals. Why not get a massage today?

Vagabond CrossFit On Ramp Beginners Class Starts Monday, January 7th, 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 January 7th. 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:
5 minutes of mobility prep work
*ankles, hips, thoracic ext., adductors
5 minutes of movement prep
wall squats x 5
back ext x 5
row 150 meters
single unders x 30 reps
1 Way Shoulder Stretch x 90 seconds/each arm
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Squat Intense + Single Leg(Concentric)/Upper Body Push Cond + 3-5 Minute Burner
A. High Bar Back Squat @ 20×1, 4-5 reps x 3 sets, rest 2 minutes between sets.
B1. DB Box Step Ups @ 11×1, 8/each leg x 3 sets, rest 45 seconds.
B2. DB Seated Press(No Back Support) @ 20×2, 6-8 reps x 3 sets, rest 60 seconds.
C. For Time of the following:
Airdyne x 30 Calories
Burpees x 20 Repetitions
All out effort @ Burpee Burner Above
B. Fitness Phase:
Aerobic Power Tester
5 Rounds for time of the following:
15 Wall Balls
15 Kettlebell Swings
15 Burpees
C. Competition Phase:
MAP Sessions: 7 Minutes on/7 Minutes off x 4 sets
7 Minutes of the following:
Row 400 Meters
7 Burpees to 6 inch target above
Rest 7:00 minutes
7 Minutes of the following:
20 Double Unders
7 Chin Ups
20 Walking Lunges(10 each/side)
Rest 7:00 minutes
7 Minutes of the following:
12 DB Push Press @ weight that you know can be moderate.
9 Wall Balls
6 Kettlebell Swings
Rest 7:00 Minutes
7 Minutes of the following:
Airdyne x 25 Calories
Toes to bar x 10 repetitions
Post Results to Nutrition Page.