"Dr. Rockett's Seminar on Injury Prevention"(1.16.2013)

*Dr. Sean Rockett Injury Prevention Seminar this Saturday, January 18th @ 10:00 am.*

Mark your calendars! Vagabond is hosting an injury prevention seminar with Dr. Sean Rockett on Saturday January 18 at 10:00 AM- starting right after the 9AM workout. Dr. Rockett will be at Vagabond to speak about CrossFit safety and ways to prevent CrossFit injuries. His lecture is designed to keep athletes healthy and allow them to continue to workout safely. He will discuss the anatomy of the body, mechanisms of injury, and signs and symptoms of injuries and how to rehab them.

Dr. Rockett is an orthopedic surgeon and senior partner at Orthopedics New England operating at New England Baptist, Newton-Wellesley and Metrowest Hospitals.  A certified  Level 1 Trainer and Open competitor, he has been CrossFitting since 2007 at CrossFit New England. Dr. Rockett has cared for many elite athletes including Regionals and Games competitors. He is on the Medical Team for the CrossFit Games and the Northeast Regionals.

There is a $20 fee for this seminar with ALL profits going to American Red Cross/Philippines. Be sure to take advantage of this great event!!

Please Sign up on Facebook Post Thread on Vagabond Nutrition Page or at Vagabond Store Counter on Sign Up Sheet.

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I. Dynamic and Mobility Prep Warm-Up:
Competition Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of dynamic prep
+
3-5 minutes of hip mobility
+
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
row 100 meters
goblet squats x 5 reps
plank holds x 10 seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions
4 Minutes of the following:
10 Kettlebell Swings
5 Box Jumps
Rest 4 Minutes
4 Minutes of the following:
4 Minutes of Rowing
Rest 4 Minutes
4 Minutes of the following:
10 KB Deadlifts
5 Sit Ups
Rest 4 Minutes
4 Minutes of the following:
4 Minutes of Rowing
Rest 4 Minutes
4 Minutes of the following:
30 Seconds of Airdyne
30 Seconds of Jump Rope
Rest 4 Minutes
4 Minutes of the following:
4 Minutes of Rowing
Done
B. Fitness Phase
Aerobic Power Tester/Will Re-Test this workout in 8 weeks
10 Rounds for time of the following:
4 Wall Balls
6 Burpees
8 Step Down Box Jumps
We have done something similar, but did Kettlebell Swings instead of Box Jumps
C. Competition Phase
Rest Day or Zone 1 Day or Mobility Day
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
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