"Dr. Molloy(Vagabond's Nutrition Coach) Offers Words of Advice for Supplementation"(11.5.2013)

*The top supplements to help improve your health and happiness by Mike Molloy, PhD*

Vitamin D: The best source out there is sunlight. Considering winter is coming though, I’d suggest taking 1000 IU/day minimum to help keep levels high until Spring.

Magnesium: “Natural Calm” which is a magnesium powder can be a huge help with getting a full night’s sleep. Mix it in with a glass of water before going to bed and you’ll be more likely to sleep through the night.

Electrolyte Replacement: I’m a big fan of Nuun tablets which help to keep your electrolyte levels appropriately balanced. One tab a day dissolved in water will help keep energy levels high.

Digestive Support: Superenzymes can help you to get the most “bang for your buck” out of your food. Take 1-2 tabs with all meals that have protein, carbohydrate and fat in them.

Fish Oil: 1000 mg of fish oil a day can be very beneficial in alleviating systemic inflammation that can cause joint pain.

Vagabond CrossFit On Ramp Beginners Class Starts Monday, November 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.*

*We will be running Specials for our Beginners Class in November, December, and January. The cost of the Beginners will be only $99.*

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, November 18th, 2013. There are no more than 5-6  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]mail.com 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.

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I. Dynamic and Mobility Prep Warm-Up:
Competition Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of the following
sots press x 3
snatch balance x 3
strict pull ups x 3
run 100 meter
+
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
goblet squats @ 21X1 x 5s
strict push up @ 31×1 x 5 reps
face pulls x 5 reps
run 100 meters
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Multi-Sets
8 Minutes of the following:
6 DB Push Press
6 Plank Walk Outs
12 Sit Ups
+
Rest 4 Minutes
+
8 Minutes of the following:
15 Step Down Box Jumps
15 Kettlebell Swings Russian
+
Rest 4 Minutes
+
8 Minutes of the following:
Row 250 Meters
20 Second Plank Hold
B. Fitness Phase
Maximum Aerobic Power Multi Sets
8 Minutes of the following:
10 DB Power Snatches @ Moderate Weight
10 Burpees
+
Rest 4 Minutes
+
8 Minutes of the following:
15 Wall Balls
15 Step Down Box Jumps
+
Rest 4 Minutes
+
8 Minutes of the following:
15 Calorie Airdyne or Row 200 Meters
15 Sit Ups
+
Done!
C. Competition Phase
Press Intense Speed + Upper Body Push/Upper Body Pull + Row ALEND
A1. Strict Press @ 20×1, 2-3 reps x 4 sets, rest 2 minutes.
A2. Weighted Pronated Pull Ups @ 20×1, 2-3 reps x 4 sets, rest 2 minutes.
B1. Deadlift @ 20×1 @ 55% Speed, 8 sets x 2 reps, rest 30 seconds
B2. Handstand Push Ups, 8-10 repetitions x 8 sets, rest 30 seconds
C. Airdyne x 18 Minutes, every 2 minutes, sprint 10 seconds.
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