"Capacity Tester + Tempo Training"(12.7.2012)

*Vagabond will now be offering a 10:00 am Saturday Group Class, so our schedule will now be 9:00 am and 10:00 am every Saturday.*

Vagabond CrossFit On Ramp Beginners Class Starts Monday, December 10th, 2012. 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 December 10th. 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. Claases 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.

*Tempo Training Varied at Vagabond for Better Results and What Do Those Numbers Mean in the Programming*

At Vagabond we entail a program called Tempo Training within our Strength Program. The below numbers can be a given tempo that we want our athletes/clients to follow for a squatting, pulling, or pushing movements. For example, if we were squatting the following prescription would start at the first numbers and work your away across. So, you would first descend for 3 seconds, then hold for 0 seconds in the bottom, x means you come straight up, and 1 second means you hold at the top. If we were performing a pull movement, then you start at the third number or letter, which would be X, so you pull straight up, hold for 1 second at top, then lower for 3 seconds, and then hold 0 seconds at bottom. For pushing, we would start at the first number, and would descend at 3 seconds, hold 0 seconds at bottom, x means to push straight up, and 1 second is the hold at top.

The importance of Varied Tempo is ideal for any setting in Strength and Conditioning. We realize the importance of Tempo Training because through numerous testing, analysis by some of the top sports scientists in the world, they have seen great gains in speed, strength, and power through the use of tempo training.

Following words by Charles Poliquin

“You should change the amount of time spent on different phases of a lift because it increases intramuscular tension and provides a new or different type of stimulus to the muscles. It is a great way to further strength development once the body has adapted to a rep or set range and isn’t making progress. Plus, varied tempo is an ideal way to train for hypertrophy and strength at the same time.”

Through tempo training you will see results not only in strength and power, but you also see a result in fat loss through this style of training. Some of the best trainers and athletes use tempo training in their program, as most of the Eastern European Countries within Olympic Lifting use tempo as their protocol for most of their squatting and assistance exercises for their strength programs.  Through varied tempo training you can vary your counts through your eccentric, concentric, and isometric pauses to help with recovery and less soreness. Essentially with a different varied tempo program, you will allow you body to adapt in different ways, so it will not be used to same old fast contractions every time you lift.

Realize tempo is done for a reason at Vagabond, and we perform tempo training to benefit our clients in the most possible way!

I. Dynamic and Mobility Prep Warm-Up:

7 minutes of mobility work
*ankles, hips, thoracic ext., shoulders
4-5 minutes of movement prep
Face Pull x 5 reps
single unders x 20 reps
kb swings x 5 res
thrusters x 5 reps @ light weight
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Push/Pull Intense + Squat Stamina + Short Rowing Testers
A1. Push Press @ 11×1, 3-4 reps x 3 sets, rest 1:30 between sets.
A2. Strict Ring Rows @ 40×0, 6-8 reps x 3 sets, rest 1:30 between sets.
(People may increase difficulty by walking feet up further to increase bodyweight, or put an object under feet to elevate oneself up higher to increase difficulty.)
B. 10 Sets of the following:
Row 250 meters, rest 1 minute.
Keep track of time it takes to row 250 meters. Keep a deviation of three seconds between best and worst. For example if you row, 250 meters @ 1:08, then we want you to keep within 1:11 throughout the 10 sets of rowing.
B. Fitness Phase:
Capacity Tester + Zone 1 or Mobility
A. For Time of the following movements:
Row 1000 meters
50 Thrusters @ 45 lbs/33 lbs
30 Pull Ups, Banded, or Ring Rows
All out effort
B. Airdyne x 15 Minutes @ Zone 1 Work
Light. Easy, Should be able to talk to the person next to you
C. Competition Phase:
Jerk Intense + Clean Battery + Deadlift/Handstand Push Up Moderate
A. Jerk Cluster @ 80%, 1.1.1 x 5 sets, rest 3 minutes between sets.
Use Jerk Boxes to help with lowering weights
B. Perform a Power Clean every 30 seconds @ 225 lbs x 5 minutes.
C1. Deadlift @ 315 lbs x 1 rep x 10 sets, rest 1 minute. Fast Pull.
C2. Handstand Push Up @ tough depth, 2-3 reps x 10 sets, rest 1 minute.
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