"Dr. Mike Molloy's Nutrition Planning for Vagabonds + Vagabond Olympic Lifting Class @ 6:35 pm"(9.30.2013)

*Vagabond Olympic Lifting Class on Monday, September 30th @ 6:35 pm. CLICK HERE FOR WORKOUT.*

*Dr. Mike Molloy Monthly Meal Plan Offered @ Vagabond CrossFit*

This meal planning is meant for all Vagabonds to have a starting point on how they should be eating and what they should be eating. We are now offering a 28 Day Monthly Meal Plan to all Vagabonds for the low cost of $125. The following services will be included with your payment for the meal plan.

$125 per month gets you:
1. 28 day meal plan
2. Two 30 Minute Phone/Skype calls a month
3. Questions thru email as well
4. The mean plan can be altered to fit each clients needs

Please Contact Mike at the following Contact Information.


Vagabond CrossFit On Ramp Beginners Class Starts Monday, October 7th, 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, October 7th, 2013. There are no more than 5-7  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:
Competition Phase Prep
3 minutes of zone 1 work
3-5 minutes of dynamic prep movement
4-6 minutes of the following:
5 kb snatch/each side
3-4 strict ring pull ups
run 100 meters
Lifestyle + Fitness Phase Prep
3 minutes of z1 work
3-5 minutes of mobility work
*ankles, hips, t-spine
3-5 minutes of workout prep
double unders
strict shoulder press
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Squat CP + Press Moderate + Aerobic based
A1. High Bar Back Squat @ 30×1, 4 sets of 4 reps, stay at same weight for all 4 sets, rest 1:30 between sets.
Go up slightly from September 16th, 2013
A2. Heavy DB Bench Press @ 20×1, 6-8 repetitions x 4 sets, rest 1:30 between sets/
B. 4 Rounds for time of the following:
Run 400 Meters or Airdyne 30 Cals(Men)/25 Cals(Women)( Airdyne can be a option for Injury or Weather Permitting)
Row 400 Meters
B. Fitness Phase
Bend CP + Upper Body Push + Lactate Based
A. Hang Squat Clean + 3 Front Squats, x 3 sets, rest 2-3 minutes between sets.
Weight should be at about 75% of the persons 1 rep max
B. Close Grip Bench Press @ 30×1, 4-6 repetitions x 3 sets, rest 2-3 minutes between sets.
C. 5 Sets of the following:
10 Hang Squat Clean @ 75/45(Should be Unbroken)
10 As Fast As Possible Burpees
Rest 3-4 minutes between sets
C. Competition Phase
Squat Intense + Snatch Moderate + Overhead Squat Intense
A. High Bar Back Squat @ 21×1, work to a heavy triple, 1 second pause in the bottom
This means you will work to a heavy triple quickly. Do a few warm up sets, then couple sets at light weight, and then go right for a heavy triple @ tempo. This is not a max effort.
B. Power Snatch @ 75%, on the minute, every minute x 5 minutes x 2 reps
Squat Snatch @ above weight on the minute, every minute x 5 minutes x 2 reps
Power Snatch @ 75%, on the minute, every minute, x 5 minutes x 2 reps
Snatch Balance @ 80% of best snatch, on the minute, every minute x 5 minutes x 1 rep
C. Overhead Squat @ 20×1, 80% of last weeks weight, 3 reps x 3 sets, rest 2 minutes between sets.
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