"Ellie Fund Charity Workout(Breast Cancer Fundraiser) and Vagabond Olympic Lifting"(1.15.2013)

*Vagabond Breast Cancer Awareness Fundraiser/Workout on Saturday, February 9th, 2013*

(All Donations can be in cash or check to The Ellie Fund)(Please give money to Kevin, and make this a priority to donate)

*Message from current member, Robin Johnson Taylor, who is currently fighting Breast Cancer for the Second Time.*

Kevin has set up a workout to raise money for breast cancer on Feb 9th. All money raised will be donated to the Ellie Fund.

The Ellie Fund was founded in 1995 by brothers Jeff and Eliot Popkin to honor their mother’s courageous battle against breast cancer and the giving spirit she was known for throughout her life.

The money we raise provides critical support services free of charge for hundreds of local breast cancer patients and family members across Massachusetts including transportation to medical appointments, childcare, housekeeping, groceries and prepared/delivered meals.

Important facts about us: How much we can help a patient and their family is based on how much money we have in the bank. We do not discriminate for any reason. We do not have red tape. Our support application is easy to understand and we can provide critical services in as few as 24 hours.

Thank you for joining our mission to make a difference in the lives of local families who are struggling with breast cancer.

As many of you know I am currently battling breast cancer for the second time, I am so thankful to Kevin and all the coaches for thier support and assistance as I am going my treatment and recovery. I hope you will all join me on Feb 9th for a very special workout.

*Vagabond Olympic Lifting on Tuesday, January 15th @ 6:35 pm. Click Here for Workout.*

Vagabond CrossFit On Ramp Beginners Class Starts Monday, January 28th, 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 January 28th. There are no more than 4-6  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] 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:
2-3 minutes of Zone 1 Work:
Row or Airdyne
4-5 minutes of dynamic prep:
High Knees, Butt Kicks, Power Skips, etc..
3 minutes of the following:
1 Way Shoulder Stretch(90 seconds/each arm)
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Maximum Aerobic Power Sessions(Cyclical):
20 Sets of the following on the Rowing Machine:
30 Seconds @ 90% effort
30 Seconds @ 50% effort
Rest 1 minute/Active Recovery and Walking
Total Minutes: 30 Minutes
B. Fitness Phase:
Maximum Aerobic Power: On The Minute Work
20 Minutes of the following: Complete 1 round per minute.
For example, if person finishes the round in 35 seconds, then they rest for 25 seconds, go again on the second minute, and so forth until you complete the total of 20 minutes.
5 Hand Release Push Ups
5 Step Down Box Jumps @ 30/24 inches
5 Hang Power Cleans @ 135/95, 115/75, 95/65
C. Competition Phase:
A. 3 sets of the following @ 97% of:
Airdyne 45 seconds, rest 4 minutes.
B. 3 sets of the following @ 90% of:
AMRAP Hand Release Push Ups
30 Step Down Box Jumps @ 30 inches/24 inches
Rest 2 minutes
rest 5 minutes
C. 3 sets of the following @ 90% of:
AMRAP(-1) Strict Pull Ups(Pronated or Supinated)
2 Minutes of Double Unders
Rest 2 minutes
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