"Lifestyle Phase: CrossFit Tester + Fitness Phase: Repeatability Testers"(2.28.2013)

*Breast Cancer Charity Workout on Saturday, March 2nd, 2013 @ 9:00 am*

Reminder this fundraiser is for a great cause and also in honor of our own Vagabond, Robin Johnson Taylor, who is going through her second bout with breast cancer. We encourage as many Vagabonds to attend this charity workout for the benefit of this great organization, and also to show support for our own Vagabond! Please CLICK HERE to see more information about the Ellie Fund, in which we will be supporting during this fundraiser. We are asking all Vagabonds to show their support, and are recommending if you plan on attending, then please think about making a $20 donation towards the Vagabond Goal.

Vagabond CrossFit On Ramp Beginners Class Starts Monday, March 25th, 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, March 25th, 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 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, upper back, rotational work
+
3-5 minutes of workout prep
x-band walks x 5 reps/each side
goblet wall squats x 5 reps
spiderman lunge x 3/each side
row 100 meters
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Aerobic Power Testers
AMRAP 15 Minutes of the following:
6 Kettlebell Swings
12 Box Jumps
24 Second Plank Hold on Elbows
B. Fitness Phase:
Burpee Repetability + Row Repeatability + Box Jumps Repeatability
5 Sets of the following:
30 seconds of Max Burpees, rest 60 seconds.
+
rest 5 minutes
+
5 Sets of the following:
Row 30 seconds, rest 60 seconds.
+
rest 5 minutes
+
5 Sets of the following:
Box Jumps 20 seconds, rest 60 seconds. These can be repetitive, as many as you can in the time allowed.
C. Competition Phase:
A.  Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
B.  Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
C.  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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