"Last Week of Vagabond No Grain Challenge and Olympic Lifting Class"(11.13.2012)

Day 30 of VB No Grain Challenge

*This is our last week of the Fourth Session of the Vagabond No Grain Challenge. Please keep in mind, to be considered in the running for the prizes of No Grain Winner, you must re take all the physical fitness tests next week on the days that we do them. Keep strong this week, and keep working hard!

 *Vagabond Olympic Lifting Class on Tuesday, November 13th @ 6:35 pm. CLICK HERE FOR WORKOUT.*

  *Toys for Tots Donations will be running from this time until Mid-December Time. They accept all new gifts, which should be unwrapped, so they can decipher what presents go to which child. This is a great organization, and something all Vagabonds should be donating to within the next few weeks!*


*Vagabond CrossFit On Ramp Beginners Class Starts Monday, November 26th, 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 26th. 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.

Jen B.

I. Dynamic and Mobility Prep Warm-Up:
7 minutes of mobility prep
*ankles, hips, upper back
4-5 minutes of workout prep
wall squats
wall angels
double unders
sit ups
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Static Core/Scap + Running MAP Based + Low %’s
A1. Superman Holds x 20 seconds x 3 sets, rest 1 minute between sets.
A2. DB Cuban Presses @ 3010, 8-10 reps x 3 sets, rest 1 minute between sets.
(The 3 second count is the portion downwards from the Cuban press)
B. Complete the following for time of:
Run 200 Meters
15 Push Press @ 95/65, 75/45
Run 400 Meters
15 Push Press @ 95/65, 75/45
Run 600 Meters
15 Push Press @ 95/65, 75/45
B. Fitness Phase:
Rotational Core/Scap + Rowing MAP Based + Low %’s
A1. Anchored Sit-Ups x 25 reps x 3 sets, rest 1 minute between sets.
A2. Strict Rings(You can Elevate Feet onto Box, if you are up to this level), 8-10 reps x 3 sets @ 20×0, rest 1:30 between sets.
B. Four Sets of the following:
Run 400 Meters
20 Kettlebell Swings @ 53/35
Max Double Unders or Max Single Unders(Go Until you Miss on either movement)
*Rest 3:00 minute between sets.)

C. Competition Phase:
Lactate Power + Skill Work

A. 3 Sets of the following @ 90% effort or above:
10 Power Cleans(touch n go reps) @ 115 lbs/75 lbs
7 Burpees
*Rest 3:00 minutes between sets*
*Stay consistent and keep track of times*
B. 3 Sets of the following @ 90% effort or above:
10 Push Press(touch n go reps) @ 115 lbs/75 lbs
10 Cal Airdyne
*Rest 3:00 minutes between sets*
C. 5-7 Minute Kick Up Parallet Holds(Practice kicking up and holding)
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