"Free Introduction Class and No Grain Challenge Re-Test Workouts"(11.16.2012)
Day 33 of VB No Grain Challenge(Last Week of No Grain Challenge)
*Vagabond will be offering our Free Introduction Class this Saturday, November 17th @ 10:00 am. All are welcome to come and attend.*
*The Vagabond No Grain Challenge will be ending on Monday, November 18th. We will be re-testing our workouts on Monday, November 19th and Tuesday, November 20th. You must be in on these days, and please do not forget to re-take your after picture on Sunday morning or afternoon. We are looking forward to see some results over the next week.*
*Vagabond CrossFit On Ramp Beginners Class Starts Monday, November 26th, 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 26th. 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:
5 minutes of mobility prep work with agility ladder and hurdles:
3 minutes of static stretch of:
Banded Hamstring Stretch
3 minutes of the following:
5 Air Squats
Run 100 Meters
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Push/Pull Intense + Squat Stamina + Short Rowing Testers
A1. Push Press x 6-8 reps x 4 sets, rest 1:30 between sets.
A2. Strict Ring Rows @ increasing difficulty by moving feet up further toward wall, 6-8 reps x 4 sets, rest 1:30 between sets.
B. Complete the following for time of:
60 Walking Lunges for Time(People must bring feet together and have hips open when they are standing tall)
C. Row 250 meters, rest 30 seconds, Row 250 meters
*Score is total time between the two rows)
B. Fitness Phase:
Oly Tech + Lactate Tester + Zone 1 Work or Mobility
A. Push Jerk Review x 7 Minutes(Take Class through Push Jerk Review. Review Shoulder Press and Push Press real quickly, then proceed to take through the steps of the Push Jerk.)
B. 5 Rounds for time of the following @ Full Effort, No Breaks:
5 Deadlifts @ 155 lbs/105 lbs, 115 lbs/85 lbs
Sprint 100 Meters or 7 Cal Airdyne(Your Choice of Movement)
C. Mobility x 10 Minutes
C. Competition Phase:
Clean Intense + Bend/Press Battery + Single Leg
A. 6 sets of the following, working to a nice, clean, heavy effort, with no slop:
2 Power Cleans + 1 Jerk(No Split Today)
B1. Touch N Go Power Snatch Cluster, 2.2 x 5 sets, rest 2 minutes between sets.
B2. AMRAP Strict Press for Men between 95-115 lbs and Women 45-65 lbs x 5 sets, rest 3 minutes between sets.
C. Barbell Step Ups @ 11×0, 8-10 reps x 3 sets, rest 1:30 between sets.
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