"CrossFit Opens 12.3"(3.8.2012)

What is your Warm-Up?

*Next On Ramp Session Begins on Monday, March 12th @ either 10:30 am or 7:30 pm.*

* Next On Ramp Session Starts on Monday, March 12th and will run for two weeks on Monday, Tuesday, and Thursday*

Our Next On Ramp Beginner’s Class starts on Monday, March 12th at either 10:30 am or 7:30 pm, and will run on Monday, Tuesday, and Thursday. We are still accepting people for this class session, but spots are limited, so please contact Vagabond CrossFit at either [email protected] or call us at 508 930 8734 to schedule your free assessement today!

* CrossFit Games Open Workout 3*

It is that time of the week again, and the CrossFit Headquarters will be releasing the third workout of the CrossFit Opens on Wednesday, March 7th @ 8:00 pm. We will be running the same schedule, where we will be holding our Sectionals Workout on Saturday at Vagabond at 9:00 am. The last two weeks have gone very smoothly, and the heats have gone quickly. Once again, if you cannot make the Saturday class for any reason, you will be able to perform the workout on Thursday, but we strongly encourage all Vagabonds to attend the Saturday 9:00 am class to show support for your fellow Vagabond and the Community!

What will you feel like during 12.3?

I. What is Your Warm-Up?:
I am asked the question all the time, how I come up with our warm-ups, and how we focus on certain movements, and where do I get all these weird names from. My focus during our warm-ups is to raise the body temperature for the proceeding workout that will follow, to ensure we are properly warmed up for the workout, and to ensure that our bodies our ready for the movements that we will be attacking. A proper and sound warm-up can lead to better results within your workouts, but also is a key to a successful program and also an injury free program. Most injuries will occur from improper warm-up, and no warm up at all. If you asked the majority of people who hurt themselves during running, and any activities, I guarantee a high percentage will say they did not warm up, or their warm up was ineffecient. Here at Vagabond CrossFit, we concentrate on dynamic warm-up that will warm up the body temperature, and then we focus on the mobility section of our warm-up that will focus on stretching, mobilizing, and loosing up certain muscle groups and joints for the movements that we will be performing during the day. A proper warm up can be the safe keep from injury, and at Vagabond we put as much emphasis on our warm-up than the workout itself. Some rules of thumbs that I follow is if we will be performing a high lactate endurance, anaerobic workout, then we will warm up for about 15 to 20 minutes, to ensure we are prepared. If we will be hitting an aerobic workout, then we will warm-up in the 5 to 10 minute range, as these workout are less intense, and during the protocol workout, you will be warming up during the workout. Remember, be on time for the Vagabond Warm-Up, and realize it is for a purpose!
II. Dynamic and Specific Prep Warm-Up:
Coaches Option x 10 Minutes
Review of Movements for 12.3
III. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A. 5 Rounds for time of:
Run 400 m
Hang Squat Cleans x 10 repetitions @ moderate weight
B. Competition Phase:
Run Through of the Opens Workout 12.3 @ 75%
3 Sets of the following of each movement at low intensity and figuring out speed:
1 Minute of Box Jumps
Rest 2:00 Minutes
1 Minute of Barbell Push Press
Rest 2:00 Minutes
20 Seconds of Toes to bar
Rest 1:00 Minute
20 Seconds of Toes to bar
Rest 3:00 Minutes
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