"Boston Strong Fundraiser"(4.22.2013)

*Boston Strong Fundraiser at Vagabond on Saturday, May 18th, 2013*

We will be running the Boston Strong Fundraiser at Vagabond on Saturday, May 18th, 2013. The proceeds will go to the One Fund Charity to support the victims and families of those affected by the explosions at the Boston Marathon on Monday, April 15th, 2013. We will be selling Boston Strong Shirts during the fundraiser and during the week of the Fundraiser. We strongly encourage all Vagabonds to participate in this event, and show their support for the families and victims of this horrific act of violence. Please put this date in your calendar, and make sure you are present that weekend for support!

Vagabond CrossFit On Ramp Beginners Class Starts Monday, May 13th, 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 Monday, May 13th, 2013. 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.

Suzi Estey First Strict Supinated Pull Up, Keep Them Coming!


I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
4-5 minutes of mobility work
*ankels, hips, t-spine
+
4-5 minutes of workout prep
TGU x 1/side
goblet squats facing wall
double unders
pull ups (strict + kip)
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Bend Intense + Posterior Chain/Upper Body Pull + Upper Body Push/Elbow Flexors
A. Deadlift @ 30×1, 8-10 repetitions x 3 sets, rest 2 minutes between sets
B1. Back Extensions @ 30×1, 12-15 repetitions x 3 sets, rest 1:30 between sets
B2. Strict Rows @ 20×1, 10-12 repetitions x 3 sets, rest 1:30 between sets.
C1. Close Grip Bench Press @ 20×1, 8-10 repetitions x 3 sets, rest 1 minute
C2. Zotman Curls @ 30×1, 8-10 repetitions x 3 sets, rest 1 minute.
B. Fitness Phase:
Bend CP + Bend/Upper Body Push + Posterior Chain/Upper Body Push Cond
A. Clean Pull @ 100% of best clean, 1 rep x 6 sets, rest 1 minute.
B1. Power Clean Cluster, 1.1.1.1.1 x 3 sets, rest 1:30
B2. AMRAP Hand Release Push Ups x 30 seconds x 3 sets, rest 1:30
C1. Back Extensions @ 30×1, 12-15 repetitions x 3 sets, rest 1 minute.
C2. Seated DB Overhead Press @ 30×1, 8-12 repetitions x 3 sets, rest 1 minute
C. Competition Phase:
Squat Snatch Intense + BSQT/WGHTD Chin + DB Press/PC + Row ALEND
A. Squat Snatch @ 70%, 1.1.1.1.1.1 x 3 sets, rest 3 minutes between sets.
B1. High Bar Back Squat @ 20×1, 8-12 repetitions x 4 sets, rest 1:30 between sets
B2. Weighted Pronated Pull Up Cluster @ 20×1, 1.1.1.1 x 4 sets, rest 1:30
C1. Flat Bench DB Tricep Extensions @ 40×1, 8-12 repetitions x 3 sets, rest 1 minute.
C2. GHD Raises @ 30×1, 12-15 repetitions x 3 sets, rest 1 minute.
D. Row @ 95% effort, 18 seconds x 6 sets, rest 2 minutes between sets.
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