"Lifestyle and Fitness Phases are On for Friday… Competition Rest Day or Mobility Day at Vagabond"(3.8.2013)
*Quote that resembles The CrossFit Opens: Let’s All Have Some Fun on Saturday and Make this Another Great Year for the Vagabond Community(Courtesy of Jason Leydon)*
“Out of the night that covers me,
Black as the Pit from pole to pole,
I thank whatever gods may be
For my unconquerable soul.
In the fell clutch of circumstance
I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.
Beyond this place of wrath and tears
Looms but the Horror of the shade,
And yet the menace of the years
Finds, and shall find, me unafraid.
It matters not how strait the gate,
How charged with punishments the scroll,
I am the master of my fate:
I am the captain of my soul.”
― William Ernest Henley, Invictus
Vagabond CrossFit On Ramp Beginners Class Starts Monday, April 15th, 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, April 15th, 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:
3-5 minutes of z1 work
+
8-10 Minutes of Snatch(Coach B Work)
+
Prep Opens Workout 13.1 Movements
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Squat Intense + Upper Body Pull/Single leg + Row Burner
A. Front Squat @ 30×1, 6-8 reps x 3 sets, rest 2 minutes between sets.
B1. DB Bent Over Row on Bench @ 30×1, 8-10 reps x 3 sets, rest 1:30 between sets.
B2. DB Walking Lunges @ 11×1, 8-10/each leg x 3 sets, rest 1:30 between sets.
C. For Time of the following:
Row 350 Meters
Burpees x 25 reps
Row 350 Meters
B. Fitness Phase:
Squat Intense + Single Leg/Upper Body Push + Scap/Core
A. Front Squat @ 30×1, 6-8 repetitions x 3 sets, rest 2-3 minutes between sets.
Look at last weeks repetitions and weight on February 27th
B1. Front Rack Walking Lunges @ 11×1, 6/each leg x 3 sets, rest 1 minute.
B2. DB Strict Press @ 30×1, 8-10 reps x 3 sets, rest 1 minute.
C1. DB External Rotations @ 30×1, 8/each arm x 3 sets, rest 1 minute.
C2. Anchored Sit Ups x 15 repetitions, rest 20 seconds, Sit ups x 15 repetitions x 3 sets, rest 1 minute.
C. Competition Phase:
Rest Day + Mental Preparation for 13.1 Opens Workout. Make sure nutrition dialed in, and do not switch any habits the night before. Keep to what you have been doing for the year, and no time to switch any nutritional habits as of right now.
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