"Breast Cancer Charity Workout Date Pushed Back, Opens Registration, and Schedule for Storm"(2.8.2013)
*Schedule for Friday, Saturday, and Sunday of this Weekend for Storm*
Friday, February 8th, 2013: Regular Scheduled Classes for Now. Please Check Webpage and Facebook Group Page
Saturday, February 9th, 2013: Breast Cancer Awareness Event Canceled and Check Webpage for Class Schedule
Sunday, February 10th, 2013: Regular Scheduled Classes: 9:00 am to 11:00 am Open Gym and 10:00 am Powerlifting Class.
*Breast Cancer Charity Workout moved to this Saturday, March 2nd, 2013 @ 9:00 am*
We will be moving the Breast Cancer Charity Event to Saturday, March 2nd due to the storm that will be coming by this weekend. We are upset that we have to move the start date, but happy that it is only 3 weeks away. Reminder this fundraiser is for a great cause and also in honor of our own Vagabond, Robin Johnson Taylor, who is going through her second time with breast cancer. 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.*
*CrossFit Opens and the Following Templates for Each Phase of Training*
At Vagabond we take our programming to the next level, and realize the importance of having a plan of action for the near and far future. As we all know by now, the CrossFit Opens are less than 30 days away, and every Vagabond should take the opportunity to sign up and represent the gym you workout at, which is Vagabond. Through a well designed and carefully thought out program, which is essential to everyones overall goals, but also keeping people here for longevity you will see the benefits of being at Vagabond. The CrossFit Opens are a worldwide event that the new beginner to the elite crossfitter will take part in. At Vagabond, we will have an in house competition as well, where each person in the scaled division will have an opportunity to participate in the workouts, and put a score in through the Vagabond System and CrossFit Opens System. The only way you can take part in the Vagabond Scaled Division(which any athlete can take part in), will have to register through the CrossFit Opens Site, and choose VAGABOND CROSSFIT as their affiliate.
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
strict chin ups
ghd sit ups
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Squat Intense/Upper Body Pull + Single Leg/Scap + Row Tester
A1. High Bar Back Squat @ 30×0, 5-7 reps x 3 sets, rest 1:30.
A2. DB Bent Over Row @ 30×0, 8-10 reps x 3 sets, rest 1:30.
B1. DB Split Squats @ 30×0, 8-10/each side x 3 sets, rest 1 minute.
B2. Y-Drills @ 30×1, 8-10 reps x 3 sets, rest 1 minute.
Shown Vagabond You Tube Channel and Webpage
C. Row 2000 Meters for Time Trial
B. Fitness Phase:
CrossFit Tester and/or Aerobic Power Tester
AMRAP 12 Minutes of the following:
1 Kettlebell Swing…
1 Box Jump…
2 Kettlebell Swings
2 Box Jumps
Continue this fashion by adding numbers every round until the 12 minutes is up.
C. Competition Phase:
Squat Intense + Snatch Pull + Snatch Moderate + Jerk Moderate
A. Front Squat, work to a heavy single, but do not go nowhere near your max. We shall leave @ about 85% before you shut it down.
B. Snatch Pull @ 115% of your best snatch, wear grips for this portion, on the minute every minute for 7 minutes, complete 1 repetition, drop weight at top.
C. Snatch Balance, work to a moderate single, no more than 5 sets.
D. Jerk Moderate, take last weeks attempt, and work up to 70% of last weeks attempt. No more than 5 to 7 attempts.
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