"Lactate Endurance Tester Week 2 and Beach Workout on Saturday"(8.17.2012)

*Vagabond CrossFit On Ramp Beginners Class Starts Monday, August 20th, 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 August 20th . 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. Claases fill up quickly, so contact us as soon as possible to reserve your spot today.

Click HERE for Pricing Page and Summer Specials for the Beginner’s Class.

*Vagabond Beach Day this Saturday, August 18th, 2012*

We will be heading to Horseneck Beach this Saturday, August 18th for the First Annual Vagabond Beach Workout. All Family, Friends, and Children are welcome to attend the Vagabond Beach Day. We will be meeting at Vagabond @ 9:00 am, and will be taking off from their for the Beach Workout and Community Gathering. We will also be running a Open Gym Format from 9:00 am to 10:00 am for those who cannot attend the Beach Workout. Also, we will keep a close eye on the weather for Saturday, but let’s hope that the rain holds up, and we can move forward to the Beach for our First Annual Beach Workout.

Meeting @ Vagabond @ 9:00 am for the Beach Workout on Saturday, August 18th, 2012

Open Gym Format for Vagabonds who cannot attend the Beach Workout from 9:00 am to 10:00 am.

Kate W., Getting ready for the New York City Marathon with Vagabond Specific Program Design

I. Dynamic and Mobility Prep Warm-Up:
5 minutes of movement prep work
3 rounds of
wall squats x 5
overhead squat w/ pvc pipe x 5
goblet squat x 5
ghd back extensions x 10
90 Degree Quad Stretch
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A1. High Bar Back Squat @ 20×1, 4-5 reps x 4 sets, rest 3 minutes.
A2. Strict Pronated Pull Ups @ 30×0, 8-10 reps x 4 sets, rest 3 minutes.
People can scale to bands, and/or if beginners they can do strict ring rows if bands are too hard, this is the best option if pull ups to hard, make sure they have perfect form on ring rows.
B. 5 Minute AMRAP of the following:
7 Kettlebell Swings @ 53/35, 44/26
7 Goblet Squats
B. Competition Phase:
A. Clean and Jerk Cluster, x 5 sets @ 75%, rest 3 minutes.
B. Clean Tech, choose something you need to work on for 10 minutes.
C1. Deadlift Cluster, 1.1.1 x 4 sets, make each rep heavy, do one rep, rest 10 seconds, then do again, rest 1 minute.
C2. Kipping Handstand Push Ups, 6-10 reps x 4 sets, rest 1 minute.
C3. Strict Supinated Pull Ups @ 30×0, 8-10 reps x 4 sets, rest 1 minute.
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