"Breast Cancer Charity Workout and Vagabond Yoga"(2.6.2013)

*Vagabond Yoga on Wednesday, February 6th @ 7:35 pm*

*Breast Cancer Charity Workout this Saturday, February 9th @ 9:00 am*

We will be starting the first heat at 9:15 am. Please arrive to Vagabond by 9:00 am, and be ready to workout. Heats will be on first come basis, so if you show up early, then you will be put into an earlier heat, and if you show up later, then you will be put into a later heat. A suggested $20 donation is recommended for this Charity Event, as we send our support to our very own Vagabond, Robin Johnson Taylor, who is fighting Breast Cancer for the second time in her life. We encourage as many Vagabonds to attend this charity workout for the benefit of this great organization, and also to show support for our own Vagabond!  Please CLICK HERE to see more information about the Ellie Fund.*

Vagabond CrossFit On Ramp Beginners Class Starts Monday, March 11th, 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, March 11th, 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.

I. Dynamic and Mobility Prep Warm-Up:
2-3 minutes of z1 work
4-6 minutes of mobility work
ankles, hips, upper back, rotational work
3-5 minutes of workout prep
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Bend/Upper Body Push + Posterior Chain/Upper body Pull + DB/Burpee Burner
A1. Deadlift @ 21×1, 5-7 reps x 3 sets, rest 1:30.
Look at deadlift from last week, January 30th, and go up in weight on your last set.
A2. DB Tate Press @ 22×2, 8-10 x 3 sets, rest 1:30.

B1. Banded Good Mornings @ 41×2, 10-12 reps x 3 sets, rest 1 minute.
B2. Strict Pronated Pull Ups @ 21×1, AMRAP x 3 sets, rest 1 minute.
People cannot perform strict pull ups, they must perform Negative Pull Ups @ 30×1, 3-4 reps x 3 sets, please assist them up or have them with a partner. After completing one set of negative pull ups, they go right to 10-12 bicep curls, then rest. For those who cannot perform negative pull ups, they must perform strict ring rows @ 31×1, 8-10 reps x 3 sets, then perform bicep curls.
C. For Time of the following:
21-15-9 of :
DB Thrusters @ moderate weight
B. Fitness Phase:
Squat Intense + Single Leg/Upper Body Pull + Scap/Core

A. High Bar Back Squat @ 20×0, 4-6 reps x 3 sets, rest 2-3 minutes.
Look at last weeks score for High bar Back Squat, go up in weight slightly, 5 to 10 lbs on last set, Wednesday, January 30th, 2013
B1. DB Box Step Ups(No Drive up on leg- this is not a Russian step up) @ 11×1, 8-10/each leg x 3 sets, rest 1 minute.
B2. Kipping Pull Ups, 8.8.8 x 3 sets, rest 1 minute.
If you’re a man and cannot do 3 strict pull ups or a woman who cannot do 1 strict pull up pronated, then you must either do negative pull ups and bicep curls or ring rows and bicep curls.
Assisted Negative Pull Ups @ 30×1, 3-5 reps x 3 sets or Ring Rows @ 30×0, 8-10 reps and Bicep Curls @ 10-12 repetitions.
C1. DB Cuban Press @ 30×0, 8-10 reps x 3 sets, rest 1 minute.
C2. Plank Holds on Elbows x 30-45 seconds x 3 sets, rest 1 minute.
C. Competition Phase:
Aerobic Power Tester

7 Minutes of AMRAP Double Unders
If you are efficient at double unders, then shoot for 400 or more in the time period
rest 15 minutes or more
10 Rounds for time of the following:
10 Wall Balls
5 Burpees
7 Toes to Bar
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