"Maximum Aerobic Power Sessions and Write Up for Vagabond Programming"(4.9.2013)

*Check the Optimum Performance Training Webpage for the Write-Up on Vagabond.*

CLICK HERE TO SEE WRITE UP.

*Vagabond Olympic Lifting Class on Tuesday, April 9th @ 6:35 pm*

CLICK HERE TO SEE WORKOUT.

Vagabond CrossFit On Ramp Beginners Class Starts Monday, April 15th, 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, April 15th, 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 t-spine, rotational work
+
3-5 minutes of workout prep
goblet squats facing wall
strict chin ups or cTB
double unders
plank walk outs
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Maximum Aerobic Power Sessions:
8 Minutes of the following:
200 Meter Run or Row
7 Knee Raises
10 Walking Lunge Steps
Rest 4 Minutes
8 Minutes of the following:
10 Wall Balls
20 Calorie Airdyne
30 Single Unders
Rest 4 Minutes
8 Minutes of the following:
200 Meter Run or Row
5 Plank Walkouts
10 Ring Rows
B. Fitness Phase:
Maximum Aerobic Power Sessions
8 Minutes of the following:
400 Meter Run or 500 Meter Row
15 Hand Release Push Ups
12 Walking Lunge Steps
Rest 4 Minutes
8 Minutes of the following:
400 Meter Run or 500 Meter Row
10 Hang Power Cleans @ 75/45
5 Burpees
Rest 4 Minutes
8 Minutes of the following:
200 Meter Run or 200 Meter Row
5 Knees to Elbows
200 Meter Run or 200 Meter Row
C. Competition Phase:
*Spreadsheet Testing for Competition Phase. Please put results on the Vagabond Tracking System on the Vagabond Webpage*
10 Rounds for time of the following:
2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings
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