*Yoga Class will not be held this week, as Lindsay is still on vacation, but it will be back next Wednesday, August 29th @ 7:35 pm*
*Vagabond Kids Class on Wednesday, August 22nd @ 3:45 pm.*
*Vagabond CrossFit On Ramp Beginners Class Starts Monday, September 10th, 2012. Contact us for more information and to sign up.*
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 September 10th . 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.
*Marathon Sports Showcase on Friday, August 24th from 4:00 pm to 7:00 pm*
Vagabond will be offering a Free Showcase at Marathon Sports in Mansfield this Friday, August 24th from 4:00 pm to 7:00 pm. We will be running workouts every hour at 4 pm, 5 pm and 6 pm. This will be showcase for people who have not been introduced into our gym and for people who are interested in our program. We will be setting up a table, and giving out information to those who will be coming to the Marathon Sports Grand Opening. We are asking anyone who is willing to come down to Marathon Sports to help with showing examples of workouts, and also doing some demos on the hour. Please let me know if you are interested and we can set up workout times for each person. We are looking for a few people every hour to showcase their ability to hopeful future Vagabonds at the showcase. Please email me below if you would like to take part in this expedition.
*New Phase of Training being implemented into Vagabond*
Here at Vagabond we realize people have different needs and goals in mind for their training. As of right now, we have two different phases in the Fitness Phase Level 1 and Fitness Phase Level 2 and also the Competition Phase. However, we are in the process of adding another Phase called the Lifestyle Phase, where this will be for brand new beginners right off the Beginner’s Program. This is going through some testing right now, and within 3 months, we will have a whole new look for the Lifestyle Phase. This will entail a totally different workout, and also a totally different plan of attack. As of right now, we are adding in different movements for brand new people, to get them comfortable within Vagabond, and also be able to apply the basics for these people, who are just getting used to the gym. So, please keep this in mind, and please stick to your Phase during the workouts, and you must ask the trainer or coach, if you can bump up to different Phases for the workouts. So, if you are on the Lifestyle Phase, you must stay on this Phase, until you feel comfortable to move onto Fitness Phase. Please keep this in mind that we do this to ensure everyone is safe and performing the movements correctly, but also to give you the best training out there, as we are one of the only gyms performing this way of training and breaking down workouts to these Phases of Training. It is all for your benefit, so take advantage and keep coming in!
Melissa
I. Dynamic and Mobility Prep Warm-Up:
5 Minutes of Movement Prep
+
2 Rounds of the following:
12 Face Pulls
7 Single Arm Dumbbell Presses @ Lightweight/each arm
12 Back Extensions
+
Coach B Warm-Up: Snatch Progressions
II. Lifestyle Phases Strength and Conditioning:
A. Lifestyle Phases and Fitness Phase: Level 1 and Level 2
Press Intense + Core/Scapula + Bend/Push Battery
A. Close Grip Bench Press @ 20×1, 4.3.2, rest 2 minutes. This is not a 2 rep max. No Failures.
B. L-Sit Paralets x 15 seconds x 4 sets, rest 1 minute.
Lifestyle Phase: Front Lean Rest x 30 seconds x 4 sets, rest 1 minute, concentrate on Scap and Midline Position.
Fitness Phase Level 1: Knee Raises Paral. Holds x 15 seconds x 4 sets, rest 1 minute
Fitness Phase Level 2: AS RX
B2. Db Lying Powell Raise @ 30×0, 8-10 reps x 4 sets, rest 1:30
Notes: Put people on bench, and raise with 45 lbs plates underneath, have person laying on side on bench with head resting on shoulder. This is a 3 second lowering phase.
C1. AMRAP 7 Minutes of the following:
5 Hang Power Snatch @ moderate weight
7 Ring Dips
Lifestyle Phase: 5 Hang Power Snatches + 5 Box Push Ups
Fitness Phase Level 1: 5 Hang Power Snatches + 7 Knee Push Ups
Fitness Phase Level 2: 5 Hang Power Snatches + 5 Bar Dips
Fitness Phase Advanced: AS RX
B. Competition Phase:
MAP High Percentage , 5 minutes on/5 minutes off…
5 Minutes of the following:
Row 350 meters
20 double unders
Rest 5 minutes
5 Minutes of the following:
5 light push press
5 wall balls
5 knees to elbows
Rest 5 minutes
5 Minutes of the following:
20 Meter Bear Crawl
20 Meter Farmers Walk @ 55 lbs
Rest 5 Minutes
5 Minutes of the following:
Run 200 meters
5 Burpees
5 box jumps
Rest 5 Minutes
5 Minutes of the following:
5 hang power cleans @ light weight
7 hand release push ups
10 Air Squats
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