"Maximum Aerobic Power Sessions"(9.26.2013)

*Reason of Maximum Aerobic Power Sessions explained by James Fitz*

Why is MAP important?

it allows a person over time mainly to do more powerful work and repeats of that work, which is key in most sporting and fitness environments.
Some question the reasoning for %’s.
– Those folks are just scared to be honest as they do not understand the physiology and tie in to performance, which does not make it right b/c you don’t know it to say its wrong without trying it.  It’s like saying why use %’s of load for certain weight training movements; why do some use 60% loads in speed work for lifting, why not just go out all the time and figure it out?  It’s the same thing for MAP training, getting better at it would be like saying, well, just go out there and feel it out, go for 15-30 min or so and “feel it out.”  Why not have structure on %’s and effort AS WE DO IN LIFTING to create patterns of learning within that neural system; as when they all work together AND people get stronger WHICH allows the right power for a peak, it really is beautiful.

Vagabond CrossFit On Ramp Beginners Class Starts Monday, October 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 Monday, October 7th, 2013. There are no more than 5-7  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.

Vagabond-Front

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
goblet squats x 5 reps
wall angels x 5 reps
strict pull ups x 5 reps
100m run or airdyne 7 calls
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions
15 Minutes of the following @ 80%:
Run 200 Meters
10 Russian Swings @ easy weight
20 seconds Front Lean Rest Holds
+
Rest 5 Minutes
+
15 Minutes of the following @ 80%:
Row 250 Meters
50 Single Unders
20 Step Ups on Box(10 each side)- No Box Jumps for Anyone!
Keep Pace Constant, and Focus on Breathing
Perfect Form + Technique
Focus Less on Intensity + Focus More on Breathing + Movement
B. Fitness Phase
Maximum Aerobic Power Sessions
15 Minutes of the following @ 80%:
Run 200 Meters
10 Russian Swings @ easy weight
5 Kipping Pull Ups
+
Rest 7 Minutes
+
15 Minutes of the following @ 80%:
Run 200 Meters
20 Second Plank Holds on Elbows
10 Wall Balls

Keep Pace Constant, and Focus on Breathing
Perfect Form + Technique
Focus Less on Intensity + Focus More on Breathing + Movement
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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