"CrossFit Opens Registration, Lactate Work, and Maximum Aerobic Sessions"(1.31.2013)
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.
*CrossFit Opens at Vagabond CrossFit start on Tuesday, March 6th, 2013*
*These workouts are judged, but for 97% of the gym the focus is community and fun!*
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!
I. Dynamic and Mobility Prep Warm-Up:
2-3 minutes of z1 work
2-3 minutes of mobility work
ankles, hips, upper back, rotational work
3-4 minutes of workout prep
single unders x 15-30 repetitions
goblet squats x 5-7 repetitions
burpees x 3-5 repetitions
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
MAP Sessions(Testing Consistency)
3 Sets of the following:
5 Minutes of the following @ 90% of:
Row 150 Meters
10 Walking Lunges(5/each side)
5 DB Push Press @ moderate weight
Rest 3 minutes between sets
Keep track of rounds and goal is to stay consistent
B. Fitness Phase:
Lactate Power I Variant Sets @ 90% of the following:
5 Sets of the following:
20 second Hang Squat Clean max [email protected] 95/65, 75/45
20 second Burpee max reps
20 second Airdyne
Rest 6 Minutes between each sets
3 Second Transition time between each movement
C. Competition Phase:
Rest Day + Mobility Day
A. 20-30 Minutes of Mobility
B. Prepare Meals for the Week
C. 20-30 Minutes of Zone 1 Work: Flush out System from last few days of work.
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