"Last Week Template for Competition Phase"(2.4.2013)
*New Template for Competition Phase Starting in One Week*
Lifestyle and Fitness Phase will be going on to their fifth week of training out of ten weeks the following week, and the Competition Phase will be finishing up their Final Week of this Template of five weeks, and will move into the Opens Mode Template. We shall be switching to a CrossFit Tester/ Muscular Endurance/Moderate Olympic Lifting Template for the final 8 weeks throughout the beginning to end of the Opens. Olympic Lifting will be continued but just at lighter volume and less intensity. Muscular Endurance Workouts will be introduced, which are basically your grind out workouts with high volume, and a whole bunch of repetitions, where it will take you to muscle failure during some points of the workout to emulate Opens/Regional Workouts. We also will have at least two days of CrossFit Testers and/or Aerobic Power Testers throughout the week. Everyday at Vagabond we continue to have a plan for our athletes, and not guess at what we are doing. Over time through smart programming, we set ourselves up to create good athletes for the sport of fitness, but also gives us an opportunity to keep our clients safe as well.
*CrossFit Opens at Vagabond CrossFit start on Tuesday, March 6th, 2013*
This is for every Vagabond to take part in, and we had a big group sign up last year. Do not doubt yourself about signing up for this online competition. We will perform workouts here at Vagabond, and will give you something to strive for over the next two months. It is also allows each one of you to represent Vagabond in a worldwide internet competition. This is meant to have fun and also support the gym that you attend, which is aVagabond CrossFit. Please sign up and make sure you put CrossFit Vagabond as your TEAM!
Vagabond CrossFit On Ramp Beginners Class Starts Monday, February 18th, 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 Monday, February 18th, 2013. 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.
I. Dynamic and Mobility Prep Warm-Up:
2-3 minutes of z1 work
3-4 minutes of mobility work
*ankles, hips, upper back, adductors
3-5 minutes of prep work
x-band walks x 5/each side
plank position – scap retrac. on elbows x 15 seconds
goblet squats x 5 repetitions
row 100 meters @ hard pace
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Press Intense(Vertical) + Upper Body Push(Horizontal)/Core + Lower Body Cond/AL END
A. Shoulder Press(Barbell) @ 20×1, 6-8 reps x 3 sets, rest 1:30 between sets.
B1. Single Arm DB Bench Press @ 31×1, 8-10/each arm, rest 30 seconds between arms x 3 sets, rest 1 minute.
B2. Side Bridges x 15 seconds/each side x 3 sets, rest 1 minute.
C1. Front Squat @ 30×0, 10-12 reps x 3 sets, go medium to heavy on these, rest 10 seconds.
C2. Airdyne @ 97%, 12 seconds x 3 sets, rest 1 minute.
B. Fitness Phase:
Bend Oly + Snatch or Clean Battery + Row Tester
A. Deck Power Clean Cluster, 22.214.171.124 x 3 sets, rest 2 minutes between sets.
B. On the Minute for 5 minutes, every 20 seconds complete 1 Hang Power Clean @ tough weight. You should be doing a total of 3 repetitions every 1 minute, for a total of 15 repetitions.
C. Row 2000 Meters for Time Trial
C. Competition Phase:
Snatch Intense + Clean and Jerk Intense + Press Intense + AD LP1
A. Snatch, work to 90% of your best Snatch.
B. Clean and Jerk, work to 90% of your best Clean and Jerk.
C. Strict Press, work to a 1 Rep Maximum.
D. Airdyne x 20 seconds x 4 sets, rest 40 seconds.
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