Erin P, working through her workout while on the On Ramp Program! Contact us for information on setting up your first classes with Vagabond CrossFit.

*Vagabond CrossFit Schedule for Sunday, Janaury 15th, 2012: 10:00 am Regular Group Class and 11:00 am Kettlebell Class*

I. Energy Systems and How they Differ?:
Here at Vagabond CrossFit we realize the importance to a sound, well planned program for our clients and athletes. We realize that everyone is different, and that everyone has different physical capabilities. I am currently working with Michael Fitzgerald, from Optimum Performance Training in Canada, in how to program better for our people to hit certain engery systems, and how to illicit different responses through variant training exercises and workouts. Through my own recordings and data tracking, I have found that there our different engergy systems, that we can hit through varying workouts, movements, and exercises. Workouts, and how much effort you put into these workouts, can bring about different feelings and changes in the body, and this is the key to a successful program. Through this program, you will offer the best programming and I am confident with the results that we will see. Here at Vagabond CrossFit, we are always striving to perfect our game to make you guys fitter and healthier human beings. You will see different workouts in the sense of rest periods, interval training, and movements that will give us a better response through each workout. So, get ready for some gnarly programming, and just keep coming in, because Vagabond CrossFit is evolving into one of the top gyms in programming and research in the area.
II. Dynamic and Mobility Specific Prep Warm-Up:
3-5 minutes of Z1 prep work
+
3 rounds of
3 x broad jumps
3 x dynamic push ups
3 x OH ball toss
+
5-7 minutes of mobility work
III. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase:
*Level 1 and Level 2*
A. “Lactate Endurance Training”:
7 Sets of the following:
15 Box Jumps
15 Front Squats @ light, moderate weight
50 m Shuttle Sprints
*Rest 2:00 Minutes between Sets*
*This is meant to be unbroken, with a 1:2 interval rest period. Focus on going unbroken on repetitions, and moving fast. During your rest time, you will be in active recovery, meaning you must be moving around, and staying warm.*
B. Competition Phase:
Mobility Work x 60 Minutes or Make-up Workout…
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