Day 5 of the Vagabond No Grain Challenge!
*Free Introduction Class on Saturday, October 27th @ 10:00 am.*
*Master’s Competition this Saturday, October 20th from 10:00 am to 5:00 pm*
We will be having some Vagabonds representing at the CrossFit New England Master’s Competition in Natick, Massachusetts this Saturday, October 20th from 10:00 am to 5:00 pm. All Vagabonds are encouraged to cheer on their fellow Vagabond Master Competitors throughout the day, either before 9 am group class or come after attending the 9 am group class.
*Vagabond CrossFit On Ramp Beginners Class Starts Monday, November 5th, 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 November 5th. 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.
I. Dynamic and Mobility Prep Warm-Up:
7 minutes of mobility work
*ankles, hips, t-spine, scap retraction
+
2-3 rounds of
wall squats x 5
wall angels x 5
goblet squats x 5
double unders x 10
II. Lifestyle Phases Strength and Conditioning:
A. Fitness and Lifestyle Phase:
Lactic Capacity Tester: 7 Minute Time domain + zone 1 work
A. 5 Rounds for time of the following:
7 Thrusters @ 95/65, 75/45
Sprint 100 Meters
+
Rest as needed
+
B. Row or Airdyne at Zone 1 work x 15 to 20 minutes, concentrate on recovery and breathing.
B. Competition Phase:
Clean Intense + Bend/Press Battery + Single Leg Optional
A. 5 Sets of the following:
Barski Cleans @ tough and heavy weight. All squat cleans
A barksi clean is the following, you will start from ground, Deadlift it up, then proceed down to mid thigh, and clean, and you will proceed to do all 3 repetitions from mid thigh, you can re grip, do not have do touch and go, all you have to do is not let go of the barbell for all 3 reps from mid thigh position.
B1. Clean Grip Deadlift @ 30×0, 6.6.6.4.4.4, rest 1 minute.
B2. Ring Dip Clustsr, 4.3.2.1 x 6 sets, rest 1 minute.
You may use weighted dips for these, but make sure all sets at 4 , 3, 2, 1 are unbroken.
C. DB Split Squats @ 30×1, 8-10 reps x 3 sets, rest 1:30.
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