"Failure Leads to Success"

“There are no secrets to success. It is the result of preparation, hard work, and learning from failure.”
Colin Powell

*Read Kevin’s Blog About Failure to Success*

*Bring a Friend Day on Saturday, May 11th, 2013*

Couple Times during the Summer we run a Vagabond Bring a Friend Day to Vagabond. This allows any Vagabond to bring a loved one, friend, family member, or anyone interested in our programming to try Vagabond out for a day. Everyone is invited, and a friendly workout is issued to all new people who are interested in trying out Vagabond for the day, and possibly having the opportunity to sign up for the next Beginners Class. I strongly encourage to invite all people interested in the Vagabond Program to try this Free Workout out at Vagabond. If you have any questions or inquiries please see Kevin for any advice. All are Welcome and We Look Forward to Seeing some Hopeful New Vagabonds!

 Vagabond CrossFit On Ramp Beginners Class Starts Monday, April 15th, 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, April 15th, 2013. 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:
4 minutes of z1 work
+
4-6 minutes of mobility work
*ankles, hips, t-spin, adductors
+
4-6 minutes of workout prep
goblet squats x 5
face pulls x 5
double unders x 10
run 100 meters
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Lactate Endurance Session
5 Sets of the following:
30 seconds of Burpees
30 seconds of Airdyne Calories
30 seconds of Box Jumps or Step Ups
Rest 4 Minutes between sets
Work at a Very Hard Pace and Earn Your rest Time
B. Fitness Phase:
Squat Intense + Single Leg/Upper Body Push + Scap/Core
A. Front Squat @ 30×1, 4-6 repetitions x 3 sets, rest 2 minutes between sets.
B1. DB Split Squats @ 30×1, 6-8 repetitions x 3 sets, rest 1:30 between sets.
B2. AMRAP Ring Dips @ 20 seconds x 3 sets, rest 1:30 between sets.
Bar Dips can be subbed for Ring Dips
C1. DB Zotman Curls @ 40×1, 8-10 repetitions x 3 sets, rest 1 minute.
C2. Toes to Bar, 8-10 repetitions x 3 sets, rest 1 minute
C. Competition Phase:
A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
B.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
C.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries
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