"Hydration + Summer Weather Advisory @ Vagabond"(7.19.2013)

*Summer Weather Advisory @ Vagabond CrossFit*

We are currently under a Heat Wave in Southeastern Massachusetts, so we encourage and implore all Vagabonds who are participating in the workouts at Vagabond, please hydrate throughout the day, not just at Vagabond. You will be losing two times as much water as you workout due to your sweat glands in overdrive, trying to fight off Overheating. Please keep this in mind, and we are doing our best by leaving the door closed in Vagabond and turning the Air Conditioner on for all Vagabonds and for all Classes.

Hydrate. Stay Smart. Be Smart.

Vagabond CrossFit On Ramp Beginners Class Starts Monday, August 5th, 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 Monday, August 5th, 2013. There are no more than 6-8  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:
Competition Phase Prep Warm-Up
3 Minutes of Zone 1 Work
+
5 Minutes of Shoulder Prep + Mobility
+
2 Rounds of the following
sotts press + Press snatch balance
Handstand Push Up
strict T2B
double unders
+
Lifestyle + Fitness Phase Prep Warm-Up
3 Minutes of Zone 1 Work
+
3-5 minutes of mobility prep
Foam Rolling/Myofascia Release
+
3-5 minutes of workout prep
row 100 meters
wall squats x 5 reps
wall angels x 5 reps
sit ups x 5 reps
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Core/Elbow Flexors + Lactate Based
A. Heavy Single Arm KB Walk x 30 seconds x 3 sets/each side, rest 30 seconds between each side.
B. DB External Rotations @ 30×1, 6-8 repetitions x 3 sets, rest 1:30 between sets.
C. 3 Sets of the following:
5 Touch N Go Push Press @ 95/65, 75/45, 65/33
5 Burpees As Fast As Possible
Row 100 Meters
Rest 4 minutes between sets
+
Rest 5 Minutes
+
3 Sets of the following:
5 Touch N Go Deadlift @ 135/95, 115/75, 95/65, 75/45
5 Burpees As Fast As Possible
Row 100 Meters
Rest 4 minutes between sets
B. Fitness Phase:
Upper Body CP(Vertical) + Posterior Chain/Upper Body Push + Oly Battery
A. Strict Press @ 11×1, 4-6 repetitions x 3 sets, rest 2 minutes between sets.
B. Back Extensions @ 30×1, 8-10 repetitions x 4 sets, rest 2 minutes between sets. Hands on Butt.
C. 2 Squat Cleans on the Minute, Every Minute x 15 Minutes. Choose a Challenging Weights to perform Squat Cleans.
C. Competition Phase:
Clean Intense + Front Squat Intense + Snatch Tech + Single Leg/Upper Body Push
A. Above Knee Power Clean Cluster, 1.1 x 5 sets, rest 3 minutes between sets.
B. Front Squat @ 20×1, 4-5 repetitions @ 75% x 5 sets, rest 2 minutes between sets.
C. Overhead Squat @ 20×1, 3-4 repetitions x 5 sets, rest 2 minutes.
Keep this light and concentration on technique.
D1. DB Split Squats @ 20×1, 6-8 repetitions/each leg x 4 sets, rest 2 minutes between sets.
D2. Kipping Handstand Push Ups, 8-10 repetitions x 4 sets, rest 2 minutes between sets.
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