"Dr. Molloys Reviews on Two Popular Mechanisms in the Nutrition World Today"(8.12.2013)

*Dr. Michael Molloy’s research and study on the every popular product called Isagenix. With new calorie restriction diets on the market, and one being every other week, we are beginning to see trends of deceitfulness and untruths. In this research, Dr. Mike Molloy of the Vagabond Staff, finds articles and journals on the matter, and in turns boots the theory of its successfulness within someones everyday life.*


 *Read the following study/journal article on Intermittent Fasting and relationship to heart disease.*


 Vagabond CrossFit On Ramp Beginners Class Starts Monday, August 26th, 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, August 26th, 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 Warm-Up
3 minutes of zone 1 work
3 rounds of the following
3 snatch balance
3 sots press
3 high hang snatch
3 minutes of the following
run 100 meters
5 face pulls
Lifestyle + Fitness Phase Prep Warm-Up
3 minutes of z1 work
3-5 minutes of mobility work
*ankles, hips, t-spine
3-5 minutes of workout prep
100m run
100m row
5 kb swings russian
II. Phases Strength and Conditioning
A. Lifestyle Phase
Squat CP + Press Moderate + Aerobic Based
A. High Bar Back Squat @ 20×1, 4-6 repetitions x 3 sets, rest 2 minutes between sets.
B1. Push Ups AMRAP x 45 seconds x 3 sets, rest 45 seconds
B2. DB Box Step Ups @ 11×1, 6-8/each leg x 3 sets, rest 45 seconds
C. 21-15-9 of the following:
KB Swings
Sit Ups
B. Fitness Phase
Bend CP + Upper Body Pull + Lactate Based
A. Deadlift @ 30×1 @ 85%. 2-3 repetitions x 3 sets, rest 2 minutes between sets.
B1. Hang Squat Clean @ 65% of 1 rep max, 3-4 repetitions x 3 sets, rest 60 seconds
B2. Barbell Bent Over Row @ 30×1, 4-6 repetitions x 3 sets, rest 60 seconds.
D. 3 Sets of the following:
7 Pull Ups
7 Hang Squat Cleans @ 115/75, 95/65
Row 250 Meters
Rest 3 minutes between sets
C. Competition Phase
Snatch Intense + Clean and Jerk Mod + Back Squat Mod/Upper Body Pull + Upper Body Pull Battery
A. Power Snatch @ 85% of 1 rep max, 1 reps of 6 sets, rest 1:30
B. Clean and Jerk Moderate @ 85%, 1 rep of 6 sets, rest 1:30
C1. High Bar Back Squat @ 93%, 1 rep x 3 sets, rest 2 minutes between sets.
C2. Weighted Wide Grip Pull Up @ 20×1, 2-3 repetitions x 3 sets, rest 2 minutes.
D. 9-6-3 of the following:
Squat Snatch @ 115 lbs
Chest to Bar Pull Ups
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