"Breast Cancer Workout, Sign Up for the Opens, Aerobic Power Tester, and Lactate Work"(2.7.2013)
*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.
*Sunday Powerlifting Group Class: Every Sunday @ 10 am*
I. Dynamic and Mobility Prep Warm-Up:
2-3 minutes of z1 work
3-4 minutes of mobility work
*ankles, hips, upper back, rotational work*
5 minutes of workout prep
waiters walk (OH) x up and back in gym
wall squats x 5 repetitions
row 100 meters
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Aerobic Power Tester
10 Minutes of the following:
10 Air Squats
5 Push Ups
10 Box Jumps or Step Ups(5/each side)
5 KB Deadlift
Rest 1 minute
5 Minutes of the following:
AMRAP Calorie Airdyne
B. Fitness Phase:
Lactic Endurance Variant Sets @ 95% of the following:
4 Sets of the following:
30 seconds of Thrusters @ moderate weight(105/75, 95/65, 75/55)
30 seconds of Burpees
30 seconds of Rowing
Transition time will be 3-5 seconds
Rest 8 minutes between each set
C. Competition Phase:
A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
B. Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
C. Mental Restoration * Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
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