*Vagabond CrossFit On Ramp Beginners Class Starts Monday, July 9th, 2012. Contact us for more information and to sign up.*
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 July 9th . There are no more than 6-9 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.
*The Lactate Endurance Tester on Friday’s*
The last three weeks we have been doing and performing Lactate Endurance Testers to test our ability in this energy system. These are meant to be under 3 minutes, and with a full effort @ 100%. These are meant to push you to your breaking point, and really challenge you physically, but also mentally in the same sense. We want to work as hard as possible, and these are great testers for ourselves, as over the last 10 weeks, we have been preparing for workouts like these over the last 10 weeks of programming. We will come back in time, and test these workouts again, to see our improvement, and to see how we faired compared to the first time. I encourage everyone to come in on these days, and really give it your best shot!
*Regular Schedule for Friday*
6:00 am, 7:30 am, 9:00 am, 12:00m pm, 4:30 pm, 5:35 pm, and 6:35 pm
Vagabonds Running!
I. Dynamic and Mobility Prep Warm-Up:
5 minutes of movement prep work
+
2 rounds of
db ext. rot. x 3/side
wall angels
segmented pull up x 2-5
GH Back Extensions x 5
GH Sit ups x 5
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A. Close Grip Bench Press, 10 sets of 2 @ 60% effort, rest 1 minute.
B1. One Arm Standing Db Press @ 31×2, 4-6 reps x 3 sets, rest
2 minutes.
B2. Mixed Grip Pull Ups @ 21×1, 4-6 reps x 3 sets, rest 2 minutes.
C. 3 Minute AMRAP of the following:
5 Thrusters @ 75/45, 65/35
5 Burpees
*Goal is 5 Rounds or more on this workout.*
B. Competition Phase:
A. Snatch Balance, work to a set of a heavy single. No more than 5 sets.
B. Three Position Clean Work, high hang, mid thigh, floor @ 75% x 3 sets, rest 2 minutes between sets.
C1. Lying db Tricep extensions @ 30×1, 6-8 reps x 3 sets, rest 1 minute.
C2. Db bent over row @ 30×1, 6-8 reps x 3 sets, rest 1 minute.
D. Back extensions @ 3010, 12-15 reps x 3 sets, rest 2 minutes.
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