"Gymnastics on Saturday!"(4.13.2012)

Wall Squats...

*Vagabond’s Gymnastics Class will be back this Saturday, April 14th @ 10:00 am. Come get your skills on and work with Coach Heather and Coach Mike.*

*Next On Ramp Class Date Starts Monday, April 23rd, 2012*

On Ramp is a prerequisite and will prepare you to safely complete a regular class.  A new session will start on Monday, April 23rd. These classes run three times a week for two weeks. The next open on ramp will begin April 23rd.  There are no more than 10 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. For all questions please call or email us at:

[email protected] or 508 930 8734

Good Post About Fish Oil from CrossFit Milford:

*We sell our Fish Oil at Vagabond and it is from Stronger. Faster. Healthier. It has the highest EPA/DHA on the market. However, take small amounts as recommended.*

Things we already know:

Prior to the 1970’s meat and dairy in the US was still grass fed so we received plenty of EPA and DHA as part of our normal diet (1:1 or 2:1 N-6/N-3 ratio).  Current grain fed beef has a much higher ratio of 10:1.  N-6 fat (linoleic acid) produces pro-inflammatory responses in the body such as cancer, autoimmune disease and glucose dysregulation, whereas, N-3 produces anti-inflammatory responses.

Things we thought we knew:

We learned that the solution to this problem was to load the system with large amounts of N-3 fats in the form of fish oil.  There were several formulas written to help you figure out your “fish oil” dose.  We were also told to eat lots of nuts and seeds (which are actually loaded with linoleic acid).

What we know now:

This balancing act doesn’t work.  This method still produces inflammatory responses.  The bad guy in this picture is the linoleic acid.  Linoleic acid tends to squash the anti-inflammatory release of EPA/DHA supplementation and the American diet is overabundant in linoleic acid.  The fatty acid profile of our cells cannot change (presto!) just by adding more fish oil to out diet.

New recommendations are to limit the intake of linoleic acid from non-grass fed beef, nuts, seeds and seed oils, flax, chia, etc.  The conversion of linoleic acid to EPS/DHA is inefficient and creates oxidative potential.

Get the bulk of EFA’s (N-3 and N-6) from grass fed beef, sardines, mackerel and similar fish.

Supplement with 2-4 grams of EPA/DHA oils from fish oil.

I. Dynamic and Mobility Prep Warm-Up:

5 Minutes of Foam Roll X Thor. Extension
3 Rounds of the following:
5 Wall Squats
5 Strict Chin Ups
20 Meter Overhead Walk w/ 45/25 lbs plate
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A. Front Squat, 5.5.5, work to a heavy set of 5, rest 60 seconds
B. Barbell Bent Over Rows, 3 sets of 10, keep weight light and concentrate on form
C. 4 Sets of the following:
12 Thrusters @ moderate weight, light weight
Sprint 100 Meters
*Rest 1:30 Minutes between sets*
B. Competition Phase:
A. Snatch Balance Work, work to moderate set of 2
B. Hang Power Snatch x 1/ Hang Squat Snatch x 1/ Snatch x 1 x 5 sets
C. High Bar Back Squat, 3.3.3, go up 5 lbs from April 6th, 2012
D. 5-4-3-2-1 of:
Deadlifts @ 275 lbs/185 lbs
Muscle Ups(Sub 3 Strict Pull Ups and 3 Ring Dips for every Muscle Up)
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