"Max Lifts and Testers"(7.23.2012)

*Vagabond CrossFit On Ramp Beginners Class Starts Monday, July 30th,  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 July 30th . There are no more than 6-9 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 Summer Specials for the Beginner’s Class.

*Max Lifts and Testers this Week @ Vagabond*

All this week we will be having max lift testing and testers for the benefit of our programming. We have been concentrating on a certain template over the last 6 to 8 weeks, and now is the time to start testing certain areas to get some numbers down and have some data to analyze and have some records for our research. We will be testing pretty much everyday in our classes, so we strongly suggest everyone makes a sincere effort to get into the gym this week and give it a go. These are the weeks that you want to hit, so you have something to work off of during the future, and also to show off your hard work that you have put in during this last mesocycle, which means a period of time over 6 to 8 weeks. I look forward to seeing everyone’s results and seeing you all in the gym.


I. Dynamic and Mobility Prep Warm-Up:
5 minutes of movement prep work
2 rounds of
1 Minute of Jump Roping
5 wall squats, 51X0
10 strokes on rower (increase power each stroke)
5 Indian Push Ups
Banded Hamstring Stretch
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
*Tester Workout #1*
A. Deadlift, work to a 1 Rep Max. Time Limit 12 Minutes.
B1. Ring Push Ups @ 30X0, 8-10 reps x 3 sets, rest 2 minutes, Level 1 can do regular push ups.
B2. Weighted Sit Ups x 12-15 reps x 3 sets, rest 2 minutes.
C. 4 Sets of the following:
5 Touch N Go Push Press @ moderate weight
Sprint 100 Meters
*Rest 2 Minutes between sets*
B. Competition Phase:
A. Work to a One Rep Max in the Snatch.
B. Work to a One Rep Max in the Clean and Jerk.
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