"Gymnastics Class on Sunday and CrossFit Opens Sign-Up"(1.17.2013)

*Vagabond Gymnastics Class on Sunday, January 20th @ 9:00 am.* 

*CrossFit Opens 2013 Sign Up*

The CrossFit Opens sign up will be happening in less than two weeks. This is a worldwide online competition that hundreds of thousands of people in the CrossFit Community take part in for competition, fun, and for sport. All are welcome to sign up, and we are hoping we can beat our participation from last year. At Vagabond, we will hold the workouts once a week, and have an In House Competition between all us Vagabonds from Beginner to Advanced. This allows us to all participate and at the same time represent the gym that you attend to everyone else across the world. Do not doubt yourself, these workouts can be done by everyone. Within two weeks I will post the link where you have to register, and make a small charitable donation to the CrossFit Opens Webpage for Participation. Lets Get Ready!

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 Z1 movement
+
4-5 minutes of mobility work
ankles, hips, upper back
+
3-5 minutes of workout prep
wall angles x 5 reps
goblet squats x 5 reps
single unders x 30 reps
kettlebell swings(russian) x 7 reps
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
MAP Sessions(Testing Consistency):
10 Minutes of the following @ 80% of:
Airdyne x 10 cals
10 Step Down Box Jumps or Step Ups
Airdyne x 10 Cals
10 Anchored Sit Ups
+
Rest 5 minutes
+
10 Minutes of the following @ 80% of:
Airdyne x 10 cals
10 Step Down Box Jumps or Step Ups
Airdyne x 10 cals
10 Anchored Sit Ups
B. Fitness Phase:
CrossFit Tester and/or Aerobic Power Tester
AMRAP 15 Minutes of the following:
Row 150 meters
12 Kettlebell Swings
Row 150 meters
7-10 Ring Dips(Advanced) or 7-10 Hand Release Push Ups(Beginner)
C. Competition Phase:
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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