"CrossFit Opens 13.3 in the Books and Moving Forward"(3.25.2013)

*CrossFit Opens 13.3 is in the Books*

The second workout for the CrossFit Opens is in the books and just want to congratulate everyone who took part in the workout over the last week. We saw some great performances and some first within Vagabond. We have three more weeks left to go, and I know after watching the last two weeks, we are going to do great on the final two weeks. Remember at the end of the day, this is for your own benefit, and you should be proud of yourselves of putting a great effort forward. Everyone who is taking part in this years Opens, should be proud that you stepped up and took on the challenge. Keep Moving Forward, and Keep Moving Onward!

Accomplishments @ Vagabond this Week:

*We had close to Ten Vagabonds get their First Muscle Ups during the Week: Here are just a few of them*

Vagabond CrossFit On Ramp Beginners Class Starts Monday, April 15th, 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, April 15th, 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:
5 minutes of z1 work
4-6 minutes of mobility work
*thoracic ext, ankles, hips, triceps
4-6 minutes of movement prep
goblet squats facing wall (narrow and wide stance)
strict chin ups to CTB
double unders
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Press Intense + Upper Body Press/Core + Airdyne MAP
A. Close Grip Bench Press @ 21×1, 5-7 reps x 3 sets, rest 2 minutes between sets.
B1. DB Tricep Extensions @ 30×1, 6-8 reps x 3 sets, rest 1 minute.
B2. Side Bridges x 18 seconds/each side x 3 sets, rest 1 minute.
C. 10 sets on the Airdyne of the following:
30 seconds @ 90%(Look at Miles Per Hour)
30 seconds @ 50%(Look at Miles Per Hour)
B. Fitness Phase:
Clean Moderate + Clean Battery + Row or Airdyne Session
A. Power Clean Cluster @ 75% Cluster, 1.1 x 4 sets, rest 2 minutes between sets.
B. Touch N Go Power Cleans, 2 reps x 8 minutes, every minute on the minute.
C. Team of Two Complete the following:
Row 5000 Meters for Time as fast as Possible, You must switch every 500 meters for maximum amount of meters rowed by Teammate
C. Competition Phase:
Snatch Moderate + Clean and Jerk Moderate + Gymn Prep
A. Power Snatch @ 80% of your best Snatch, 1.1 x 6 sets, rest 1 minute between sets.
B. Above Knee Power Clean and Push Jerk Cluster on the minute every minute x 10 minutes x 2 repetitions @ heavy load.
C. 10 Sets of the following @ moderate effort:
5 Chest to Bar Pull Ups
Rest 30 seconds
Airdyne @ 90% x 30 seconds
Rest 30 seconds
10 Kettlebell Swings @ 55/35 lbs
rest 30 seconds
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