"Cruise Control and Steady Being"(5.17.2012)
St. Jude Fundraiser at Vagabond CrossFit will be held on Saturday, June 23rd for Fundraiser for Children with Cancer. Please make a donation and lets help as many children as possible. This is one donation you cannot pass up, and one donation that you must make. Please Click on Link Below to Make a donation. We will be running a workout on Saturday, June 23rd to honor and support all those children suffering with this tragic disease. This is something you must support and show your true colors!
PLEASE CLICK HERE TO MAKE DONATION NOW!
Jennifer B.
*Maximum Aerobic Power on Tuesday and Thursdays at Vagabond*
You might be seeing a trend on Tuesday and Thursday at Vagabond CrossFit with the workouts. You will see I will put a percentage effort on the workouts between the realm of 80% to 90% at aerobic effort. This is called Maximum Aerobic Power Capacity, which entails a specific effort that will require you to maintain a consistent pace throughout the desired effort. These days are meant to feel more like a 5k run at a moderate pace, that will elicit a certain response that we are looking for at Vagabond CrossFit. These are not max efforts day like we do on Monday, Wednesday, and Friday. They are meant to illicit a response in the Aerobic Capacity, and are almost physically impossible to be able to maintain at a high intense effort. Here at Vagabond CrossFit, we try to program behind a scientific approach, that is well thought out, planned, and assessed. Each day has a purpose, and each day has a plan. We vary our training around Lactate Endurance. Lactate Power, and Maximum Aerobic Days, to ensure we are hitting every energy system throughout the week. Please follow the guidlines that are listed below, and you will see the benefits over time. We are here to give you guys the best program, and to ensure you are getting the proper training for your benefit. Everyday has a plan, and every day of programming has a well thought out devised plan to hit a certain response in your body. Tuesday and Thursdays are fun days, and are really beneficial for those who struggle with their aerobic capacity. The trend throughout the week is to hit a different energy system everyday, so that everyone is getting a different feeling and response on each give day!
*Vagabond CrossFit On Ramp Program: Next Session Monday, June 4th @ 7:30 pm*
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 May 14th . There are no more than 6-9 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.
I. Dynamic and Mobility Prep Warm-Up:
Coaches Option x 7 to 10 Minutes
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
6 Minutes @ 80% Effort of:
Row 150 Meters
12 Step Down Box Jumps
5 Ring Dips, Bar Dips, or Push Ups
Rest 3:00 Minutes
6 Minutes @ 80% Effort of:
Run 100 Meters
10 Wall Balls
7 Burpees
Rest 3:00 Minutes
6 Minutes @ 80% Effort of:
Row 150 Meters
15 Air Squats
7 Broad Jumps
Rest 3:00 Minutes
6 Minutes @ 80% Effort of:
Run 100 Meters
10 Lunges
10 Sit-Ups
B. Competition Phase:
Off Day
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