" Game Time"(3.9.2012)
Some of the Vagabond Kids after their First Kids Workout!
*Next On Ramp Session Begins on Monday, March 12th @ either 10:30 am or 7:30 pm.*
* Next On Ramp Session Starts on Monday, March 12th and will run for two weeks on Monday, Tuesday, and Thursday*
Our Next On Ramp Beginner’s Class starts on Monday, March 12th at either 10:30 am or 7:30 pm, and will run on Monday, Tuesday, and Thursday. We are still accepting people for this class session, but spots are limited, so please contact Vagabond CrossFit at either [email protected] or call us at 508 930 8734 to schedule your free assessement today!
* CrossFit Games Open Workout 3*
We will be running the same schedule, where we will be holding our Sectionals Workout on Saturday at Vagabond at 9:00 am. The last two weeks have gone very smoothly, and the heats have gone quickly. I am assuming everyone that did not perform the workout on Thursday will be coming on Saturday, so you will be placed into a heat and scheduled in for Saturday. This workout is doable for everyone, and YES there will be a scaled division for a couple of the movements. Let’s make this weekend as successful as the last two weekends, and have a great support system for every Vagabond that attacks this workout!
*No Grain Challenge on the Horizon*
The No Grain Challenge of Vagabond CrossFit will be returning to Vagabond during the mid April Time, which will be perfect timing for the Summer Season. This No Grain Challenge will last 50 days, so it will be a little longer than the last one. If you are new to Vagabond, and want to take part in a great community event, then this is the one to take part in. The No Grain Challenge is simple and concise, try to go 50 days with NO GRAINS, and see what happens. Our last Challenge was a huge success and we saw some amazing results. If you are in the department of wanting to shed a few pounds, then take part in this challenge, and see the weight and your athletic performance increase dramatically over those 50 days. More information and guidelines will be posted. However, if you sure you are going to participate in this event, then please email the following email to reserve your spot, and let us know if you will be joining the challenge. This challenge will be very organized and we will be handing out information, meal plans, helpful websites to aid you during your 50 days. Email the following for more support and questions.
Shari has been putting in the time and work over the last couple of months! Great Job!
I. Dynamic and Mobility Prep Warm-Up:
5 minutes of movement prep work
*focus on quads, hamstrings, and calf muscles*
+
3 rounds of
Shoulder taps x 10
push-ups x 5
strict dead hang pull-ups x 5
FLR x 30 seconds
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A1. Front Squat @ 80%, 3 x 3( Get numbers from December 30th, 2011 or February 15th, 2012), rest 2:00 minutes
A2. DB Walking Lunges, 10/each leg x 3 sets, rest 3:00 minutes
B. For Time of the following @ 95-97% Intensity:
Row 250 m
DB Thrusters x 12
Row 250 m
Burpees x 15
Row 250 m
DB Thrusters x 12
Row 250 m
Burpees x 15
B. Competition Phase:
Rest Day or Mobility Day- Prep for Opens Workout on Saturday… Dial in on nutrition, hydrate, and stay loose.
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