"Message from the Owner About CrossFit Southie Competition"(11.12.2013)

*A Message from the Owner About CrossFit Southie Competition*

It’s a proud day to be a Vagabond. We had 25 competitors show up in Boston this weekend for the two-day Southie Showdown- some first timers and some seasoned pros. Everyone did a fantastic job with meeting and exceeding my expectations and accomplishing some of their own personal goals. The support from our Vagabond family was truly incredible and it was great having so many of our own fellow athletes cheering us on from the sidelines. Here’s some of the highlights: Andrew placed 17th overall (only missing the final cut by three points)- he dominated in three of the six workouts and took top five three times.  Kevin finished 9th overall in the RX Division and made the final cut for the top 16. Corrin killed it- finishing 11th overall in her first individual competition and made the final cut for top 16. In her first ever CrossFit competition, Kat Austin finished 17th at RX. Finishing in the top 20%, Keith and Carolyn each  represented well in their groups. Dave Clark finished second overall and brother and sister duo, John and Kathleen Morrissey, each took home first place in their scaled divisions. All the other Vagabonds that participated this weekend showed their highest efforts and competed with skill and heart. Congratulations to you all!

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.*

*We will be running Specials for our Beginners Class in November, December, and January. The cost of the Beginners will be only $99.*

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 5-6  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.

1380720_10200921382972025_585077491_n

I. Dynamic and Mobility Prep Warm-Up:
Competition Phase Prep Warm-Up
3 Minutes of Zone 1 Work
+
3 Rounds of the following:
Run 100 Meters
5 Kipping Handstand Push Ups
5 Butterfly Pull Ups
5 Hang Squat Cleans
+
Lifestyle + Fitness Phase Prep Warm-Up:
3 minute of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine
+
3-5 minutes of workout prep
Run 100 Meters
5 Push Ups
10 Second Plank Holds
5 Air Squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Multi-Sets
5 Sets of the following:
30 Seconds of Row Sprint @ 90%, rest 1 minute.
+
Rest 3 Minutes
+
12 Minute AMRAP of the following:
5 Plank Walk Outs
Run 200 Meters or Airdyne 15 Calories
10 Walking Lunges
+
Rest 3 Minutes
+
5 Sets of the following:
30 Seconds of Row Sprint @ 90%, rest 1 minute
B. Fitness Phase
Maximum Aerobic Power Multi Sets
5 Sets of the following @ 90%
30 Second Sprint on Airdyne, Rest 1 Minute
+
Rest 3 Minutes
+
AMRAP 12 Minutes of the following:
5 Pull Ups
Row 250 Meters
5 Burpees
+
Rest 3 Minutes
+
5 Sets of the following @ 90%
30 Second Sprint on Airdyne, Rest 1 Minute
C. Competition Phase
Upper Body Push CP/Upper Body Pull CP + Upper Body Pull/Upper Body Push
+ ROW ALEND
A1. Push Press @ 11×1, 2-3 reps x 5 sets, rest 2-3 minutes.
A2. Weighted Supinated Pull Ups @ 11×1, 2-3 reps x 5 sets, rest 2-3 minutes.
B1. Ring Dips, 15-20 repetitions x 4 sets, rest 1:30
B2. Chest to Bar Pull Ups Cluster, 7.7.7 x 4 sets, rest 1:30
C. Every 90 seconds on Rowing Machine, Sprint 12 seconds x 15 minutes.
Post Comments to Nutrition Page.