"Lifestyle/Fitness Phase Class + Competition Phase Class + Dr. Rockett Seminar for Saturday Schedule"(1.18.2013)

*Schedule for Saturday, January 18th, 2013*

1. 9:00 am Lifestyle + Fitness Phase Class

2. 10:00 am Dr. Rockett Seminar

3. 11:15 am Competition Phase Class

*Dr. Sean Rockett Injury Prevention Seminar this Saturday, January 18th @ 10:00 am.*

Mark your calendars! Vagabond is hosting an injury prevention seminar with Dr. Sean Rockett on Saturday January 18 at 10:00 AM- starting right after the 9AM workout. Dr. Rockett will be at Vagabond to speak about CrossFit safety and ways to prevent CrossFit injuries. His lecture is designed to keep athletes healthy and allow them to continue to workout safely. He will discuss the anatomy of the body, mechanisms of injury, and signs and symptoms of injuries and how to rehab them.

Dr. Rockett is an orthopedic surgeon and senior partner at Orthopedics New England operating at New England Baptist, Newton-Wellesley and Metrowest Hospitals.  A certified  Level 1 Trainer and Open competitor, he has been CrossFitting since 2007 at CrossFit New England. Dr. Rockett has cared for many elite athletes including Regionals and Games competitors. He is on the Medical Team for the CrossFit Games and the Northeast Regionals.

There is a $20 fee for this seminar with ALL profits going to Kevin Ogar Fundraiser.  Kevin suffered a catastrophic injury last week at a Competition in California, that has currently left him paralyzed from his waist down. Be sure to take advantage of this great event!!


I. Dynamic and Mobility Prep Warm-Up:
Coaches Option x 7 to 10 Minutes
Review of Partner Workout
II. Phases Strength and Conditioning:
A. Lifestyle Phase
CrossFit Tester/Team Workout
Teams of Two will complete the following:
AMRAP 20 Minutes of the following:
Row 1000 Meters
40 Burpees
20 Ring Rows
This workout can be broken up into various pieces, each partner must finish a total of 1000 meters of rowing, then move onto burpees, and then onto ring rows.
B. Fitness Phase
CrossFit Tester/Team Workout
Teams of Two will complete the following:
AMRAP 20 Minutes of the following
Row 1000 Meters
40 Thrusters
20 Pull Ups
As a Team, you will complete 1000 meters of rowing as a team, and then move onto the next portion of the workout, and so on for 20 minutes.
C. Competition Phase
CrossFit Testers/MAP Scenarios
We will be doing an 11:15 am class on Saturday due to Sean Rockett Seminar
All efforts @ 90% aerobic based:
For Time of the following:
500 Meter Row
50 Burpees
500 Meter Row
Rest 7 Minutes
For Time of the following:
25 Overhead Squats @ 65/45 lbs
25 Box Jump Overs
20 Overhead Squats
20 Box Jumps Overs
15 Overhead Squats
15 Box Jumps Overs
Rest 7 Minutes
15-12-9-6-3 of the following:
Thrusters @ 95/65
Pull Ups
Lateral Burpees
Post Comments to Nutrition Page.