"Breast Cancer Fundraiser, Opens Registration, and Fitness Phase Tester"(2.15.2013)
*Breast Cancer Charity Workout moved to Saturday, March 2nd, 2013 @ 9:00 am*
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 bout 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, in which we will be supporting during this fundraiser. We are asking all Vagabonds to show their support, and our recommending if you plan on attending, then please think about making a $20 donation towards the Vagabond Goal.*
*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 your 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
4-5 minutes of mobility work
*ankles, hips, upper back, rotational work
3-5 minutes of workout prep
row 150 meters
5 air squats @ 30×0
3 push ups @ 20×1
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Squat Intense + Upper Body Pull/Single Leg + AD Tester
A. Front Squat @ 20×1, 8-10 reps x 3 sets, rest 1:30.
B1. Strict Supinated Pull Ups @ 20×1, 5-7 reps x 3 sets or Negative Pull Ups @ 30×0, 3-4 repetitions x 3 sets, rest 1 minute.
B2. Zotman Curls @ 30×1, 8-10 reps x 3 sets, rest 1 minute.
B3. DB Split Squats @ 30×1, 8-10/each side x 3 sets, rest 1 minute.
Go heavier from last week, if you can handle more weight.
C. For Time of the following:
25 Calorie Airdyne
25 Calorie Airdyne
B. Fitness Phase:
CrossFit Tester and/or Aerobic Power Tester
AMRAP 15 Minutes of the following:
9 Deadlifts @ 135/95, 95/65
12 Push Ups
15 Box Jumps @ 24/20, 20/16
C. Competition Phase:
Squat Intense + Press Intense + GYMN Prep/Row ALEND
A. Front Squat @ 60% of best front squat, plus 80 lbs of chains @ 20×1, 2 reps x 8 sets, rest 30 seconds between sets.
B. Push Press, work to a heavy single. No more than 5 working sets.
C1. Bar Muscle Up Practice, 2 reps x 5 sets, rest 10 seconds
C2. Row 100 Meters @ 95% x 5 sets, rest 1 minute and 15 seconds.
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