"Maximum Aerobic Power Sessions + New Beginners Classes Starts November 18th"(10.24.2013)

Old Vagabond Explanation of Maximum Aerobic Power Sessions

Vagabond CrossFit On Ramp Beginners Class Starts Monday, November 18th, 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, November 18th, 2013. There are no more than 5 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.

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine
+
3-5 minutes of workout prep
bottoms up kb walk
wall squats
forward wall slides
strict pull ups
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions
8 Minutes of the following:
Every 250 Meters of Rowing or Airdyne 15-20 Calories, jump off Rowing Machine, or Airdyne and complete 7 Burpees, and then back onto Rowing Machine or Airdyne
+
Rest 4 Minutes
+
8 Minutes of the following:
Run 100 Meters
7 DB Push Press
10 Sit Ups
+
Rest 4 Minutes
+
8 Minutes of the following:
6 Ring Rows or Advanced can Scale to Pull Ups
8 Burpees
20 Mountain Climbers
+
Done
B. Fitness Phase
Maximum Aerobic Power Sessions
8 Minutes of the following:
Every 250 Meters of Rowing, jump off Rowing Machine, and complete 7 Burpees, and then back onto Rowing Machine
+
Rest 4 Minutes
+
8 Minutes of the following:
Run 100 Meters
7 Hang Power Snatch @ 75/45
10 Sit Ups
+
Rest 4 Minutes
+
8 Minutes of the following:
10 Box Jumps
20 Double Unders or 50 Single Unders
+
Done
C. Competition Phase
Rest Day
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
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