"Gymnastics Class on Sunday and Workout for Breast Cancer on February 9th"(1.18.2013)

*Vagabond Gymnastics Class this Sunday, January 20th @ 9:00 am. Come work your skills and get a great Speciality Class in with Coach Heather*

*Reminder to all Vagabonds, we will  be running our Fundraise Event for the Ellie Fund for Breast Cancer on Saturday, February 9th. We encourage everyone who is participating to donate $20 for this event. You may bring cash, and then Vagabond will donate in Vagabond’s name to the Ellie Fund. Please CLICK HERE to see more information about the Ellie Fund.*

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 work
4-5 minutes of mobility work
*ankles, hips, upper back
4-5 minutes of workout prep
wall angels x 5
face pulls(therabands) x 5
goblet squats x 7 @ 21×1
x-band walks(Pull Up Bands) x 5
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Squat Intense/Upper Body Pull+ Single Leg/Scap + AD LP1
A1. High Bar Back Squat @ 20×0, 8-10 reps x 3 sets, rest 1:30.
A2. Ring Rows @ 40×2, 6-8 reps x 3 sets, rest 1:30.
B1. DB Reverse Lunges(In Place) @ 11×1, 8-10 reps/each leg x 3 sets, rest 1 minute.
B2. DB Trap 3 Raise @ 20×0, 6-8/each arm x 3 sets, rest 1 minute.
C. 3 Sets of the following @ 90% of:
Airdyne x 30 seconds(Hard Effort)
Rest 4 minutes between sets
B. Fitness Phase:
Lactate Power 1 Variant Sets + Zone 1 Recovery
3 sets of the following @ 90% of:
5 Deadlifts @ 275/185, 225/135, 185/105, 135/75
10 Burpees As Fast As Possible
Rest 4 minutes
Rest 10 Minutes
3 sets of the following @ 90% of:
5 Thrusters @ 135/95, 115/75, 95/65, 75/45
10 Burpees As Fast As Possible
Rest 4 minutes
If people cannot stay within 1 minute on each of these sets, then please do 7 TO 10 CALS on Airdyne.
C. Competition Phase:
Jerk Intense + Snatch Pull + Snatch Moderate + Front Squat Moderate(Speed)
A. Split Jerk,, rest 3 minutes between sets. This is not a max, but you can go heavy, if you are feeling good.
B. Snatch Pull, 1 rep @ 110% of your best snatch x 7 sets, rest 2 minutes between sets.
C. Snatch Cluster @ 70% of your best snatch, x 3 sets, rest 3 minutes between sets.
D. Front Squat @ 60% of your best Front Squat @ 20×0, 2 reps x 10 sets, rest 45 seconds between sets. Plus 40 lbs of Chains.
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