Day 12 of VB No Grain Challenge
*Free Intro/Workout Class @ 10:00 am for all hopeful, new Vagabonds*
*Vagabond CrossFit On Ramp Beginners Class Starts Monday, November 5th, 2012. Contact us for more information and to sign up. These sell out fast, so get in contact as soon as possible to reserve your spot today.*
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 November 5th. 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.
* Three Phases of Training at Vagabond starting Next Monday, October 29th*
We already have two phase of training at Vagabond, and now will be adding on a third phase of training. I am going to make this clear and concise, do not look at these Phase of Training as Leveling Systems, or that one is better than the other. The Phase of Training are meant for you to choose what your goal in your health and fitness is throughout your time at Vagabond. We are one of the few gyms in the New England area that gives you this option, to be able to choose freely what phase, template, and workout you want to accomplish within your time with us. If you choose Lifestyle Phase, this does not mean you are stuck in that Phase forever you could decide to do the Fitness Phase the next day. It is all relative, and each Phase of Training will have a purpose, and will be as difficult as it can be. Please read over the definitions of each Phase of Training.
1. Lifestyle Phase
The name implies exactly what we are trying to do within this phase of training. We are trying to enhance and promote your
health and fitness. Through Lifestyle Phase Workouts, you will be shown a wide variety of movements and proper mechanics. The Lifestyle Phase workouts are great for beginners as they concentrate on technique, form, consistency, rather
than killing you and intensity. However, these are just not for beginners, as these workouts can be performed by anyone, and can be very challenging for the fittest crossfitter. The Lifestyle Phase Workout are perfect for those trying to lean out and become strong.
2.Fitness Phase
These workouts are great for those looking to improve or enhance their ability on technical movements, such as gymnastics, Olympic lifting, and
plyometrics. This phase could lead into the Competition Phase for that dedicated athlete as time permits. The Fitness Phase really hones in on dynamic skills and complicated movements within Fitness and Sport. If you are looking to take your athletic ability to the next level, then this is the Phase for you.
3. Competition
The sport of CrossFit is one of the fastest growing, most exciting opportunities out there for athletes looking to push the boundaries of
human performance. Like any sport, CrossFit demands high levels of skill and coordination as well as strength, speed, power and endurance. Our competition program is designed to help athletes prepare for elements likely to be contested in the sport of CrossFit, as well as prepare them to be as adept and well-rounded as possible to excel in unknown elements of our growing sport. If you are interested in developing as a CrossFit athlete, then this the phase for you.
*Vagabond Halloween Party this Saturday, October 27th, 2012 from 6:00 pm to 11:00 pm*
We will be having our Second Annual Vagabond Halloween Party at the Vagabond Facility. All family and significant others are pleasantly invited. Costumes are very important and it will be BYOB. Please mark this on your calendar as important, and let’s have another great party with our Vagabond Community!
I. Dynamic and Mobility Prep Warm-Up:
5 minutes of mobility work
*ankles, hips, upper back
+
7 minutes of
Bandy Good Mornings x 3 reps
Push Press x 5 reps
Front Squat x 3 reps
Burpees x 5 reps
+
Coach B Clean Review
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase:
Capacity Tester(Lactic):
AMRAP 8 Minutes of the following:
Row 500 Meters
*With remaining time, complete as many rounds as possible of the following:
6 Power Cleans @ 115/85, 95/65, 75/55
3 Burpees
B. Competition Phase:
Clean Intense + Bend/Press Battery + Single Leg
A.Squat Clean Cluster, 1.1.1 x 3 sets, rest 5 minutes between sets.
B1. Conventional Deadlift Cluster, 1.1 x 10 sets, rest 1 minute.
B2. Kipping Handstand Push Ups Increase Depth if you can, 3 reps x 10 sets, rest 1 minute.
c. Barbell Russian Step Ups @ 11×0, 12-15 reps x 3 sets, rest 1:30
*Drive leg up when you stand on box, and leave leg you are working on box for every repetition.*
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