"Happy Veterans Day to all Vagabond Military and Reduced Schedule for Monday"(11.12.2012)
Day 29 of VB No Grain Challenge(One More Week of the Vagabond No Grain Challenge)
*Reduced Schedule for Monday, November 12th on Veterans Day*
We will be running a 9 am, 12 pm, 430 pm, 535 pm, 635 pm, and 735 pm Class Times on Veterans Day.
*Toys for Tots Donations will be running from this time until Mid-December Time. They accept all new gifts, which should be unwrapped, so they can decipher what presents go to which child. This is a great organization, and something all Vagabonds should be donating to within the next few weeks!*
*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.
Congrats to Coach Kevin and Coach Andrew for placing Top Ten in the RX Division in Southie Garage Games and also a big congratulations to Jay Lounge for taking First Place in the Scaled Division. Big Congrats to all Vagabonds who competed, and for those who came by to cheer everyone on.
I. Dynamic and Mobility Prep Warm-Up:
Mobility Prep – 7 minutes
ankles, hips, upper back, scap. retraction
+
workout prep – 5 minutes
wall angels
wall squats
waiters walk
x-band walk
double unders
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Bend Intense + Single Leg(Concentric)/Upper Body Push Conditioning + Row Sprints
A. Deadlift @ 20×0, 3-4 reps x 3 sets, rest 2 minutes between sets.
(Look at the last Two Mondays for Records on Deadlifts)
B1. DB Steps Ups @ 11×0, 8-10 reps x 3 sets, rest 1 minute.
B2. As Many Reps Possible in 1 Minute of Push Ups x 3 sets, rest 1:30.
(People can scale push ups only to the Slingshot Push-Up Blue Method)
C. Rowing Sprints of the following:
30 Seconds of Sprint Row, Rest 45 seconds x 10 sets.
B. Fitness Phase:
Bend Oly + Squat/Pull Battery + Single Leg
A. Take 10 to 15 Minutes to build to a Heavy Clean and Jerk.
B1. High Bar Back Squat @ 20×1, 2-3 reps x 5 sets, rest 1 minute between sets.
B2. Kipping Pull Ups Cluster, 8.8 x 5 sets, rest 1 minute between sets.
(Rest 10 to 15 seconds between sets)
C. DB Split Squats @ 30×1, 6-8 reps x 3 sets, rest 1:30 between sets.
C. Competition Phase:
Snatch Intense + Squat/Press/Pull Battery
A. Snatch Balance, work to heavy single(See how you feel and let it dictate where you should go for weight)(work to 10-20 lbs heavier than your best snatch, if this feels good)
B. Squat Snatch, work to heavy single(Once again see how you feel let it dictate where you should go for weight)(Work to 10 lbs under your personal record)
C1. Front Squat @ 20×1 @ 40 lbs of chains, 3 reps x 5 sets, rest 30 seconds.
C2. Handstand Push Ups x AMRAP x 5 sets, rest 1 minute.
C3. Chin Over Bar Pull Ups Cluster, 8.8 x 5 sets, rest 2 minutes.
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