"Last Week of Toys for Tots Donation at Vagabond"(12.10.2012)

*Last Week for Donations for Toys for Tots @ Vagabond. Please bring in Toys by this Friday December 14th.*

Vagabond CrossFit On Ramp Beginners Class Starts Monday, January 7th, 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 7th. 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.

17 Year-Old Personal Client, Deadlift @ 275 lbs @ Bodyweight of 170 lbs(Up 60 lbs from August, 2012)

I. Monostructural and Dynamic Prep Work:
3 Minutes of the following:
Jump Roping
5 Minutes of the following:
Bow + Bend x 10 reps
Spiderman Lunge x 10 reps
PVC Dislocates x 10 reps
Wrist Circles x 10 reps
*Coach runs group warm up*
II. Phase Strength and Conditioning:
A. Lifestyle Phase:
Bend Intense + Single Leg(Concentric)/Upper Body Push Cond + Row Sprints
A. Deadlift @ 32×0, 10 sets of 2 reps @ 50% of last week(December 3rd, 2012), rest 30 seconds between sets. This is Speed Deadlift, we want athlete concentrating on fast pull out of the bottom and then returning barbell to starting position slowly.
B1. DB Step Ups @ 11×1, 6-8 reps x 3 sets, rest 1 minute. (Look @ November 26th, 2012)
B2. Barbell Strict Press @ 11×1, 6-8 reps x 3 sets, rest 1 minute.
C. Complete the following for time of:
Row 1000 meters, rest 4 minutes, Row 750 meters, rest 3 minutes, Row 500 meters.
Look at November 2nd, 2012 for 1000 Meter Time Trial, and for first part of row, take off 5 seconds from that time.
B. Fitness Phase:
Bend Oly + Squat/Pull Battery + Single Leg
A. Snatch Cluster @ 80% of best Snatch(Look at December 3rd, 2012), 1.1.1 x 3 sets, rest 2 minutes between sets.
B1. Front Squat @ 22×2, 3 reps x 5 sets, rest 1 minute.
B2. Weighted Pronated Pull Up Cluster, 1.1.1 x 5 sets, rest 1 minute.
C. DB Walking Lunges @ 11×1, 5 reps/each leg x 3 sets, rest 1 minute between sets.
C. Competition Phase:
Snatch Intense + Clean and Jerk Intense + Back Squat/Muscle Up Intense(No More than 5 sets)
A. Hang Squat Snatch Cluster, 3.3.3 x 3 sets, rest 4 minutes between sets.
B. Power Clean Cluster, x 3 sets, rest 3 minutes between sets.
C1. Front Squat @ 20×0, one heavy rep x 5 sets, rest 1 minute between sets.
C2. Muscle Up Cluster, x 5 sets, rest 1 minute between sets.
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