"Last Day of Testing @ Vagabond and Next Beginners Class"(1.11.2013)

*Last Week of Testing @ Vagabond*

We will be finishing up our last week of testing on Friday, and will be preparing for our new templates for our Lifestyle and Fitness Phase for next week. This was our first week of testing for our Lifestyle Phase, so we our finally starting to collect some data on this Phase of Training. The Fitness Phase had some big improvements and we saw some great strides in our pulling strength and posterior chain development through our Deadlift numbers. We also saw a huge improvement in our lactate work, as our 1000 meter row times were improved dramatically through our lactate and also our aerobic training. We tested another aerobic power tester, and within 3 months we will re-test this same workout again to see where we stand compared to Thursday, January 10th. Overall congrats to everyone and keep up the good work!

Vagabond CrossFit On Ramp Beginners Class Starts Monday, January 28th, 2013. 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 January 28th. 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. Classes 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.

*Below is a video of just one way we will train baseball players through rotational throws and scoop tosses. We are also working internal and external rotation as well of the feet. I will be showing variations of Med Ball Throws we will use with Baseball Players or any rotational sports to increase explosiveness and power. Eric Cressey, is one of the leading trainers in the country for training baseball players and huge influence on my way of thinking.*

I. Dynamic and Mobility Prep Warm-Up:
3-4 minutes of agility ladder movement:
3 minutes of mobility work on the following:
ankles, achilles..
3-5 minutes of workout prep:
wall angels x 3-5 reps
row 150 meters
goblet squats x 5 reps
L-sit holds x 5-10 seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Press Intense + Row Tester
A. Close Grip Bench Press @ 30×0, Work to a 1 Rep Max for this movement. 20 Minute Time Limit.
*Suggested Build-Up for Close Grip Bench @ 30×0*
50% x 5 reps, 60% x 5 reps, 65% x 3 reps, 70% x 3 reps, 75% x 2 reps, 80% x 1, 85% x 1, 90% x 1, 95% x 1, PR
B. Row Time Trial: 2000 Meters
B. Fitness Phase:
Lend + Zone 1 Work
5 Sets of the following @ 97%:
20 Seconds of Hang Squat Cleans @ 95/65, 75/45
20 Seconds of Burpees
20 Seconds of Airdyne
Rest 5 Minutes between sets
Zone 1 Work @ 15 Minutes of Row, Airdyne or Mobility Work
C. Competition Phase:
Jerk Intense + Snatch Pull + Snatch Moderate + Front Squat Moderate
A. Jerk, 20 minute time limit. Work to medium weight for a Jerk.
B. Snatch Pull Cluster, 1.1.1 x 5 sets, rest 3 minutes between sets @ 110% of your best snatch.
C. Snatch Tech Work: 12 Minute Practice.
D. Front Squat @ 50% plus 40 lbs of chains @ 30×0, 2 reps x 6 sets, rest 1 minute.
Post Results to Nutrition Page.