"Mike D's First Muscle Up"(2.26.2013)

*Vagabond Olympic Class on Tuesday, February 26th, 2013*

CLICK HERE FOR WORKOUT.

 Vagabond CrossFit On Ramp Beginners Class Starts Monday, March 25th, 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, March 25th, 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:
2-3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, upper back
+
3-5 minutes of workout prep
Row 100 Meters
Goblet squats w/ pause in bottom for 2 seconds
Face Pulls x 5 reps
Wall Angels x 5 reps
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Maximum Aerobic Power Sessions(120 seconds on/120 seconds off)
4 Sets of the following @ 80% of:
2 Minutes of the following:
Airdyne x 12 Calories(Male)/10 Calorie(Female)
5 Burpees
Rest 2 Minutes between sets
+
Rest 5 minutes
+
4 Sets of the following @ 80% of:
2 Minutes of the following:
Airdyne x 12 Calories(Male)/10 Calories(Female)
5 Kettlebell Swings
Rest 2 Minutes between sets
B. Fitness Phase:
Maximum Aerobic Power Sessions
5 Sets of the following @ 80% of:
2 Minutes of the following:
Row 100 Meters
5 Burpees
Rest 2 Minutes between sets
+
Rest 5 Minutes
+
5 Sets of the following:
Row 100 Meters
5 Kettlebell Swings
Rest 2 Minutes between sets
C. Competition Phase:
Lend Variant + Mix Modal Light Training
3 Sets of the following:
Row 350 Meters
15 Power Snatch @ 95/65 lbs
Rest 8 minutes between sets
+
rest 10 minutes
+
5 sets of the following @ easy pace:
Up and Back Sprint in Gym x 30 seconds, rest 30 seconds
+
rest 5 minutes
+
5 sets of the following @ easy pace:
30 seconds Double Unders, rest 30 seconds.
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