"Lactate Endurance Tester Week 6"(9.7.2012)

*Vagabond Added Class Starting Next Week*

We will be adding a 7:35 pm Group Class starting next Monday, September 10th and it will run every Monday, Tuesday, and Thursday. We will test this time for the next two weeks, and we will see the interest, and decided on whether we will keep it or throw it out the window.

*Vagabond CrossFit On Ramp Beginners Class Starts Monday, September 24th, 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 September 10th . 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.

*Garage Games Competition this Weekend @ CrossFit New England in Natck*

We will be having some Vagabonds representing our gym at the Garage Games in Natick at CrossFit New England. We will be meeting at 7:00 am at Vagabond to head up to the Competition Area for all competitors, and anyone else can meet us at Vagabond at this time. Also, we will be holding our 9:00 am Class time on Saturday, and you guys can head up after the 9:00 am class on Saturday as well. All Vagabonds are encouraged to come and cheer on their fellow gym members, as they would all appreciate your support and cheering voices.

The address is the following:

CrossFit New England
15 Tech Circle, Natick, MA 01760

Vagabond Ladies

I. Dynamic and Mobility Prep Warm Up:
7 minutes of mobility work
3 rounds of
wall angels x 5
back ext. x 10
TGU x 1/side @ moderate weight
II. Lifestyle Phases Strength and Conditioning:
A. Fitness and Lifestyle Phase:
Squat/Pull + Lactate Endurance Tester
A1. High Bar Back Squat @ 20×1, 2-3 reps x 4 sets, rest 2:30 between sets.
A2. Strict Supinated Pull Ups @ 30×0, 6-10 reps x 4 sets, rest 2:30 between sets.
*People can scale down to banded pull ups or ring rows.*
B. Complete the following as fast as possible and unbroken set of the following:
15 Thrusters @ 85/55, 65/45, 55/35
Row 200 Meters
15 Thrusters @ 85/55, 65.45, 55/35
Row 200 Meters
*Complete this unbroken and moving at all times…*
B. Competition Phase:
Clean and Jerk Intense + Clean Tech + Squat/Jumping/Pressing CP Battery + Single Leg/Posterior Chain Work
A. Clean and Jerk @ 60%, 15 sets of 1, concentrate on technique, form, and speed.
B. Muscle Clean, 6 sets of 1 rep, concentrate on fast elbows and speed of the turnover. NO RE-BENDING OF THE KNEES!
C1. Front Squat x 3 reps @ heavy, but doable weight, no failures x 5 sets, rest 10 seconds.
C2. Standing Triple Jump x 2 reps x 5 sets, rest 30 seconds.
C3. AMRAP Strict Press @ 95 lbs/65 lbs x 5 sets, rest 1 minute.
D1. Barbell Step Ups @ 11×0, 8-10 reps x 3 sets, rest 1:30, toes must be almost touching the box.
D2. Strict GHD Raises @ 30×0, 12-15 reps x 3 sets, rest 1:30
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