"CrossFit Tester for Fitness Phase and Functional Movement Screening Test"(1.25.2013)

*Functional Movement Screening by Guest Coach, Sarah Anestam on Monday, January 28th, 2013*

Vagabond’s Physical Therapist and Guest Coach, Sarah Anestam will be at Vagabond on Monday, January 28th @ 10 am. She will be running a Functional Movement Screening Test that will involved a 7 movement screen that looks at the the key fundamental movements in people. Basic movement patterns are screened, which gives insight into one’s joint mobility as well as stability and identifies some areas that could lead to injury. The Screening only takes 15 minutes, so please take advantage. Names of participants are on the Facebook Group Page.

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.

*We have shown this Video before, but just love the effort and the community behind Keith’s 3 Minute Airdyne Test*

I. Dynamic and Mobility Prep Warm-Up:
2 minutes of Z1 work
3-4 minutes of mobility prep
ankles, hips, rotational work, upper back
4-5 minutes of dynamic effort
Single Unders x 30 repetitions
Air Squats x 7-10 repetitions @ 30×1
Barbell Push Press x 5-7 repetitions
Bear Crawl x 5 meters
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Squat Intense/Upper Body Pull + Single Leg/Scap + AD LP1
A1. High Bar Back Squat @ 20×1, 7-9 reps x 3 sets, rest 1:30.
A2. Ring Rows @ 20×1, 8-10 reps x 3 sets, rest 1:30.
B1. DB Box Step Ups @ 11×1, 8/each leg x 3 sets, rest 1 minute.
B2. DB Powell Raise @ 30×0, 8/each arm x 3 sets, rest 1 minute.
C. Complete 4 sets of the following @ 90% of:
Airdyne x 22 seconds @ Hard Effort, rest 3 minutes.
B. Fitness Phase:
CrossFit Tester and/or Aerobic Power Tester
For Time of the following:
35-30-25-20-15-10-5 of the following:
Wall Balls
C. Competition Phase:
Jerk Intense + Snatch Pull + Snatch Moderate + Front Squat Moderate(Speed)
A. Split Jerk, 7 sets of 1, rest 3-4 minutes between sets.
B. Snatch Pull @ 110% of your best snatch(Use Grips), 1 rep x 10 minutes, on the minute every minute, drop rep from top.
C. Snatch Cluster @ 60% of your best Snatch, 1.1.1 x 5 sets, rest as needed.
D. Front Squat @ 30×0 @ 40 lbs of chains, 2-3 reps x 5 sets, keep at medium weight.
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