"Last Week to Register for Vagabond No Grain and Vagabond Free Intro Class this Saturday"(10.4.2012)

*Vagabond Free Introduction Class Offered this Saturday, October 6th @ 10:00 am.*

All People who are interested in Vagabond, you may attend this class as an introduction to your hopeful future experience with our Strength and Conditioning Program. Vagabond Members you can invite family, friends, and anyone you know of who is interested. We will run this Free Intro only twice a month before each Beginners Class takes place. Email us to let us know you will be coming this Saturday @ 10:00 am or just show up!


*Vagabond CrossFit On Ramp Beginners Class Starts Monday, October 22nd, 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 October 22nd . 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.

*Vagabond No Grain Challenge Starts on Monday, October 15th, 2012*

Our Fourth Session of the Vagabond No Grain Challenge will be starting on Monday, Octover 15th. We will be doing the testing for workouts starting next Tuesday, October 9th, as Monday will probably be a Holiday Schedule for the gym. We will be handing out packets of information during the later part of next week with some guidelness, rules, and overall how to be successful during this Challenge. Reminder, that the cost of the No Grain Challenge is $20, and please have in by next Tuesday before the testing.

You still have until this Friday to register, so please email us to save your spot today!

[email protected]

Vagabond Kid!

I. Dynamic and Mobility Prep Warm-Up:
7 Minutes of Mobility Prep
*Use Lacrosse Ball Work on Upper Back, Lats, Rhomboids, and Traps*
3 Rounds of the following:
12 Hard Strokes on the Rower
10 Air Squats
8 Sit-Ups
6 Single Arm DB Presses @ 3/each side
*Increase intensity each round, 70%, 80%, 90%
II. Lifestyle Phases Strength and Conditioning:
A. Lifestyle and Fitness Phase:
Maximum Aerobic Power Sessions:
3 Minutes of Max Cal Row or 800 Meter Run
*Rest 3:00 Minutes*
4 Minutes of the following:
5 Wall Balls
20 Double Unders or 40 Single Unders
*Rest 3:00 Minutes*
4 Minutes of the following:
60 Meter Overhead Carry(Up and Back in Parking Lot) @ 45 lbs/25 lbs
10 Single Arm DB Ground to Overhead Snatch(5 each arm)
100 Meter Run
*Rest 3:00 Minutes*
4 Minutes of the following:
100 Meter Run or 25 Second Airdyne
7 touch N go Deadlifts @ 155/105, 135/85
3 Hand Release Push Ups or Scaled Push Ups
*Rest 3:00 Minutes*
3 Minutes Max Calories on Rower
B. Competition Phase:
Active Recovery Day: Choose One of the Following: CrossFit Invictus
A. Aerobic Restoration
25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
* Swim (this is my first choice, and if you have an ocean, even better)
* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
* AirDyne (keep the pace conversational and relaxed)
* Cycling (get outdoors and enjoy the scenery as you ride)
* Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)
B. Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)
C. Inflammation Maintenance
* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….
D. Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
E. Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
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