*Speciality Classes This Weekend @ Vagabond*

Saturday, September 15th: Vagabond Gymnastics @ 10:00 am

Sunday, September 16th: Vagabond Running Club @ 8:30 am

Vagabond Powerlifting Class @ 10:00 am

Vagabond Kettlebell Class @ 11:00 am

*Vagabond CrossFit On Ramp Beginners Class Starts Monday, October 1st, 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 October 1st . 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.

jumpNrope Double Under Seminar

CLICK HERE TO REGISTER NOW.

Hosted by Vagabond CrossFit

Molly Metz, 5-Time World Jump Rope Champion, competitive jump rope coach, recent CrossFit athlete and founder of jumpNrope is bringing competitive jump rope techniques and training to CrossFit affiliates, gyms, and training facilities worldwide.

Molly, now a current CrossFit athlete, understands the athletes need for consistent, consecutive and efficient double unders.  She also understands that each WOD varies when the double under  is prescribed, resulting in the need to lengthen or shorten a rope, how that works mentally and physically and what tools and movements can be worked on to improve and increase your consecutive doubles.   This seminar is the only seminar conducted by a competitve, professional  and 28+year jump rope coach.  All athletes attending this course will leave with the proper tools and movements needed for a future of painless double unders.

All registered participants will be offered a discount on all her patented jump ropes, of which will be available for sale after the seminar. Molly’s patented jump rope technology was designed in 2006, and is currently used by all the fastest and most powerful competitive jumpers of the world! Her handle technology is unique, as it accompanies 4 different training ropes – all essential to any athlete for proper progression for mastering the double under.

This evolution of jump rope technology, also known as the R3 Evolution Series, was developed by Molly specifically for competitive jumpers and has revolutionized the sport of jump rope. All ropes will be made custom to fit the athletes ever changing needs.

The course is $40
Sept. 30th , 2012 
11:00 – 1:00pm

I. Dynamic and Mobility Prep Warm-Up:
5 minutes of mobility work
+
3 rounds of (5 minutes)
10 double unders or 20 single unders
5 squats
10 pulls on the rower (70/80/90%)
5 burpees(70%/80%/90%)
II. Lifestyle Phases Strength and Conditioning:
A. Lifestyle and Fitness Phase:
Squat/Pull + Lactate Endurance Tester
A1. Front Squat @ 20×1, 2-3 reps x 4 sets, rest 2 minutes
A2. Pronated Weighted Pull Up Cluster, 1.1.1.1.1.1.1 x 4 sets, rest 2 minutes.
*On the weighted pull up cluster, you do one rep, come down, then rest 5 seconds, then go again.*
*Scaled can do strict pronated pull ups with weight, or with band… I would like to see people do Negative Pull Ups @ 30×1, this means you pull right up with assistance from trainer, and then you hold for 1 second at top, then 3 seconds down. You can do clusters with this as well.*
B. Complete the following for time of:
15 Back Squats @ 135 lbs/95 lbs from the rack
7-10 Burpees
10 Back Squats @ 135/95 lbs from the rack
7-10 Burpees
5 Back Squats @ 135/95 lbs from the rack
7-10 Burpees
*Choose your rep scheme of burpees, and keep in mind of the goal time.*
*Goal Time*
5 Minutes
B. Competition Phase:
Jerk Intense+ Clean Mod + Bend/Pull CP Battery + Single Leg/Posterior Chain
A. Split Jerk from the Rack, work to heavy single, 12 Minute Time Limit
B. On the Minute Every Minute, 3 Squat Cleans @ 185 lbs/105 lbs x 10 Minutes…
C1. Above Knee Hang Power Clean Cluster, 1.1.1 x 5 sets, rest 30 seconds
C2. Muscle Up Cluster, 1.1.1.1.1 x 5 sets, rest 1 minute.
D1. DB Split Squats @ 30×1, 8-10 reps x 3 sets, rest 1:30
D2. Strict GHD Raises x 10-12 reps x 3 sets, rest 1:30
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