"CrossFit Opens and Vagabond Yoga"(1.30.2013)

*CrossFit Opens at Vagabond CrossFit start on Tuesday, March 6th, 2013*

Registration for the 2013 Reebok CrossFit Games Open will be available here, starting January 30th, 2013.

The 2013 Reebok CrossFit Games season is a three-stage test of fitness, comprised of the Open, Regionals, and the world championships, the CrossFit Games.

We will be having in house competition as well during this 5 week online competition, and the top SCALED Women’s and Men’s Champ will be crowned at Vagabond. Last Year’s winners, Chrystin Paradis for the females and Alfred Tripolone for the men.

This is for every Vagabond to take part in, and we had a big group sign up last year. Do not doubt yourself about signing up for this online competition. We will perform workouts here at Vagabond, and will give you something to strive for over the next two months. It is also allows each one of you to represent Vagabond in a worldwide internet competition. This is meant to have fun and also support the gym that you attend, which is aVagabond CrossFit. Please sign up and make sure you put CrossFit Vagabond as your TEAM!

*REGISTER FOR CROSSFIT OPENS*

Vagabond CrossFit On Ramp Beginners Class Starts Monday, February 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.*

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 February 18th. 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.

*Vagabond Yoga on Wednesday, January 30th, 2013 @ 7:35 pm*


I. Dynamic and Mobility Prep Warm-Up:
2 minutes of z1 work
+
3-5 minutes of mobility work
ankles, hips, upper back, rotational work
+
3-5 minutes of workout prep
back ext.
double unders
strict T2B
dips
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Bend/Upper Body Push + Posterior Chain/Upper Body Pull + KB/Burpee Burner
A1. Deadlift @ 30×1, 5-7 reps x 3 sets, rest 1:30.
A2. AMRAP Strict Push Ups @ 20×0 x 3 sets, rest 1:30.
Scaled Version for people who cannot perform regular push ups efficiently, then you will perform NEGATIVE PUSH UPS.
B1. Back Extensions @ 40×1, 10-12 reps x 3 sets, rest 1 minute.
B2. DB Bent Over Row on Bench @ 30×1, 6-8 reps x 3 sets, rest 1 minute.
C. AMRAP 7 Minutes of the following:
7 Kettlebell Swings
7 Burpees
B. Fitness Phase:
Squat Intense + Single Leg/Upper Body Pull + Scap/Core
A. High Bar Back Squat @ 20×0, 4-6 reps x 3 sets, rest 3 minutes.
B1. DB Split Squats @ 30×0, 8-10 reps x 3 sets, rest 1:30
B2. Kipping Pull Ups, 10-15 repetitions x 3 sets, rest 1:30.
C1. DB Powell Raise @ 30×1, 8-10 reps x 3 sets, rest 1 minute.
C2. Weighted Side Bridge x 15 seconds/each side, rest 10 seconds between each side x 3 sets, rest 1 minute.
C. Competition Phase:
Maximum Aerobic Power Sessions(Two to One Ratio)
4 Minutes of the following @ 90%:
150 Meter Row
5 Burpee Lateral Hop Overs
Rest 2 minutes
4 Minutes of the following @ 90%:
150 Meter Row
5 Tall Box Jumps @ 36/30
Rest 2 minutes
4 Minutes of the following @ 90%:
150 Meter Row
5 Kettlebell Swings @ 70/53
Rest 5 Minutes + Repeat Sequence.
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