"Lactate Endurance Capacity x 2"(2.10.2012)

Mike pushing through it..

Vagabond On Ramp Classes: 

A. The next open on ramp will be starting on February 20. It will run every Monday, Tuesday, and Thursday at 10:30 am or 7:30 pm. If this is not an option for you, then we do have individual personal training that you can register for on your own time, with a trainer, for 5 longer sessions that will teach you what you would have learned in on ramp. Your first step in this amazing journey is to contact Vagabond for an evaluation at 508-930-8734.

B. The CrossFit Season is upon us, and we want all Vagabond Members to sign up for this 5 week long competition that will be held within Vagabond Strength and Conditioning. Do it to see how you stack up against others from around the world, and also to help represent Vagabond as a gym. The more people we can get to sign up from the gym, the more we can get the Vagabond Name out there. Together we can go in as ONE UNIT, and no matter come out as winners. Also, we have created a team link, so sign up, register, create a profile, and then look for the Team Name, CrossFit Vagabond to add yourself to the Vagabond Team.*

*Click Here to Register for the CrossFit Opens and represent Vagabond CrossFit. Make sure you sign up for our affiliate team as CROSSFIT VAGABOND.*

I. Dynamic and Mobility Prep Warm-Up:
5 minutes of movement prep work
3 rounds of
powell raise x 5/side, 3030
face pulls x 5, 3030
superman holds – 30 sec.
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
15-12-9 of:
Thrusters @ 95/65
*Rest 4 times as long as it takes you to complete*(So for example, if the first workout takes you 3 minutes to complete, then you rest 12:00 minutes before starting the second workout.)
15-12-9 of:
Sumo Dead High Pull @ 95/65
B. Competition Phase:
A. High Bar Back Squat, 2-3 reps @ 21×2 x 4 sets
B. DB Split Lunges, 3 sets of 6-8 reps @ 32×2
C. 60 Push Press For Time @ 115/75 lbs
*Everytime broken up, must complete 20 situps*
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