"Bring a Friend Day on Saturday + Vagabond Yoga on Wednesday's @ 7:35 pm"(11.13.2013)
*Bring a Friend Day to Vagabond on Saturday, November 16th @ 9:00 am*
You’re invited to experience Vagabond Crossfit on Saturday November 16th at 9:00 AM for a FREE introductory class. This event is open to all friends, family and spouses of current members. If you’re interested in joining Vagabond, seeing what all the buzz is about or simply in the mood for a great workout, please join us for this fun and informative event! Contact Kevin at 508-930-8734 or email him at [email protected] for more information or to RSVP!
Vagabond CrossFit On Ramp Beginners Class Starts Monday, November 18th, 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.*
*We will be running Specials for our Beginners Class in November, December, and January. The cost of the Beginners will be only $99.*
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, November 18th, 2013. There are no more than 5-6 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:
Competition Phase Prep
3 minutes of zone 1 work
HSPU (-4)amrap x 3
back extension, 8 x 3
double unders x 15
3 minutes of lower back mobility
Lifestyle + Fitness Phase Prep
3 minutes of z1 work
3-5 minutes of mobility work
*ankles, hips, t-spine
3-5 minutes of workout prep
db ext. rot.
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Squat Intense/Upper Body Push/Core + OTMEM
A1. High Bar Back Squat @ 30×1, 3-5 repetitions of 3 sets, stay at same weight, rest 1:30 between sets.
A2. DB Bench Press Press @ 30×1, 8-10 reps x 3 sets, rest 1:30 between sets.
A3. Heavy Farmer’s Walk x 60 Meters x 3 sets, rest 1:30 between sets.
(Make sure Farmer’s Walk: It is 10 Meters One Way in Gym)
B. Perform the following on the Airdyne:
15 Minutes on the Clock, Every 90 seconds, Complete 5-8 Burpees, then back on Airdyne.
B. Fitness Phase
Squat CP + Core/Upper Body Push + AD ALEND/BodyWeight Cond
A1. Front Squat, 1 heavy single @ 85% x 5 sets, rest 2 minutes between sets.
A2. Weighted Supinated Pull Ups, 2-3 reps x 5 sets, rest 2 minutes between sets.
Advanced: As Rx
Intermediate: Perform Strict Supinated Pull Ups AMRAP
Beginner: Perform Negative(3-4 reps) + Bicep Curls(8-10 reps)
B1. Back Extensions @ 30×1, 8-10 reps x 5 sets, rest 15 seconds.
B2. Row @ 150 Meters @ All Out Effort x 5 sets, rest 1:30 between sets.
C. Competition Phase
Clean Intense + Squat Moderate(Back Squat) + Clean or Snatch Tech + Posterior Chain/Core
A. Power Clean @ 80%, 1 rep x 7 sets, rest 2-3 minutes between sets.
B. High Bar Back Squat @ 70%, 5 reps x 3 sets, rest 2-3 minutes between sets.
C. Snatch Complex @ Light Weight(115/75, 95/65):
5 Sets of the following:
Power Snatch x 1 rep
Overhead Squat x 1 rep
Snatch Balance x 1 rep
Focus is Speed + Tech
D1. GHD Raises @ 20×1, 6-8 reps x 4 sets, rest 1:30
D2. Weighted Side Bridges x 18 seconds/each side x 4 sets, rest 10 seconds between/rest 1:30.
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