"Mobility In-Service on Saturday, April 20th @ 11:00 am"(4.18.2013

*Vagabond Mobility In-Service by Sarah Coe Anestam, PT on Saturday, April 20th, 2013 @ 11:00 am*

Difficulty reaching overhead, pain when squatting, can’t touch your toes? If you answered YES to any of these, this inservice will help. Decreased shoulder and upper back mobility as well as tight hips and ankles are common in many people and can greatly reduce one’s ability to safely perform everyday functional movements and can limit higher level athletic performance.

Sarah will be running this clinic for all Vagabonds on Saturday Morning. This is a free seminar, and beneficial to everyone participating in this mobility in-service.

Vagabond CrossFit On Ramp Beginners Class Starts Monday, May 13th, 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, May 13th, 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:
3 minutes of z1 work
+
4-5 minutes of mobility work
*ankles, hips, upper back
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Lactic Endurance Variant Sets:
5 Sets of the following:
AMRAP 1 Minute of the following
Sprint 100 Meters(Up and Back in Parking Lot)
Remaining Time Complete as many Burpees as Possible
Rest 5 Minutes between sets
B. Fitness Phase:
Lactic Endurance Variant Sets:
4 Sets of the following:
20 Kettlebell Swings
200 Meter Run/Row
Rest 6 minutes between sets
C. Competition Phase:
A.
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.
B.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
C.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries
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