*Athlete Development and Assessment Testing at Vagabond*

For those who signed up for the Athlete Development and Testing, we will be running measuring with Calipers next week. You can contact myself for setting up a 5 minute time block to get your measurements and caliper readings completed throughout the week. The cost of the development seminar is only $40, and will help aid in finding more results with caliper readings, and also findings of what our body is enduring on an everyday basis.

Vagabond CrossFit On Ramp Beginners Class Starts Monday, January 7th, 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 January 7th. 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:
5-7 minutes of mobility prep work
*ankles, hips, thoracic ext., scap. retraction
+
5 minutes of movement prep work
wall squats x 5
wall angles x 5
goblet squats x 5
strict pull up x 3-5
double unders x 10
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
MAP Sessions: 5 minutes on/3 minutes off x 4 sets
5 Minutes of the following:
Row 250 Meters
10 DB Cleans(from the hang position)( 35/25, 30/20, 25/15)
Rest 3 minutes
5 Minutes of the following:
Run 200 Meters
10 DB Snatch (5/each arm)@ moderate weight(35/25, 30/20, 25/15)
Rest 3 minutes
5 Minutes of the following:
10 Cal Air-dyne
10 Wall Balls
Rest 3 minutes
5 Minutes of the following:
50 Single Unders
5 Knee Push Ups
Rest 3 minutes
5 Minutes of the following:
20 Walking Lunges(10/each side)
10 Sit Ups
5 Banded Good Mornings
Complete.
B. Fitness Phase:
MAP Sessions: 5 minutes on/3 minutes off x 4 sets
5 Minutes of the following:
Row 250 Meters
10 DB Cleans(from the hang position)( 35/25, 30/20, 25/15)
Rest 3 minutes
5 Minutes of the following:
Run 200 Meters
10 DB Snatch (5/each arm)@ moderate weight(35/25, 30/20, 25/15)
Rest 3 minutes
5 Minutes of the following:
10 Meter Bear Crawl
10 Wall Balls
Rest 3 minutes
5 Minutes of the following:
20 Double Unders
5 Hand Release Push Ups
Rest 3 minutes
5 Minutes of the following:
20 Walking Lunges(10/each side)
10 Sit Ups
5 Back Extensions
Complete.
C. Competition Phase:
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
 
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