"Free Intro Class this Saturday and Running MAP Training"(10.25.2012)

Day 11 of the Vagabond No Grain Challenge!

*Vagabond Free Introduction Class for all Hopeful New Members  this Satuday, October 27th @ 10:00 am.*


*Vagabond CrossFit On Ramp Beginners Class Starts Monday, November 5th, 2012. 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 November 5th. 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. Claases 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:
7 minutes of mobility
*ankles, hips, upper back
5 minutes of
3 wall squats
5 air angels
6 Spiderman Lunges
20 second Plank Hold
Running Exercise Warm-Ups:
Butt Kicks
High Knees
Bounding Drills
II. Lifestyle Phases Strength and Conditioning:

A. Fitness Phase:
MAP Sessions @ 80%
A. 5 Sets of the following:
Run 100 Meters, Rest 45 seconds.( Substitute for Injury:Row 150 meters or Airdyne x 15 seconds)
Rest 5 Minutes
B. 4 Sets of the following:
Run 200 Meters, Rest 1:00 Minute.(Substitute for Injury: Row 250 meters or Airdyne x 30 seconds)
Rest 5 Minutes
C. 2 Sets of the following:
Run 400 Meters, Rest 2:00 Minutes(Substitute for Injury: Row 500 meters or Airdyne x 90 seconds)
Rest 5 Minutes
D. 1 Set of the following:
Run 800 Meters @ 5 to 7 seconds slower than your best 800 Meter Pace.(Substitute for Injury:Row 1000 meters or Airdyne x 3:00 minutes)
B. Competition Phase:
Active Recovery and Rest Day
A. Aerobic

25-40 minutes of one of the following performed at 60-70% effort – easy,
restorative pace:
* Swim (this is my first choice, and if you have an ocean, even better)
* Row (focus on mechanics, smooth and efficient with a very low stroke per
minute pace)
* AirDyne (keep the pace conversational and relaxed)
* Cycling (get outdoors and enjoy the scenery as you ride)
* Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)
B. Mobility and Maintenance
* Choose 1-2 Thoracic Mobility
from Kelly
Starrett’s Mobility WOD
and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and
spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and
spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)
C. Inflammation Maintenance
* This could be a lot of things, but think in terms of compression, contrast
baths, salt baths, castor oil packs, etc….
D. Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to
fuel your efforts for the remainder of the week.
E. 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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