"New Templates for Lifestyle, Fitness Phase and What we will be concentrating on during the next Weeks ahead"(1.14.2013)

*New Templates for Lifestyle and Fitness Phase*

We will be starting Ten More Weeks of New Training for our Lifestyle and Fitness Phase. You will see some changes, per usual, every ten weeks with how the workouts are formatted on certain days and so forth. Overall Goals and Plans for each Phase of Training shall be laid out as planned:

Lifestyle Phase: Improve Aerobic Power Tester from January 10th, 2013, Conventional Deadlift concentration through posterior chain work and activation, introduction to Lactate Endurance Testers, two days of Aerobic Preparation have been instilled into the program, and concentration of upper body pressing through horizontal pushing.

Fitness Phase: Improve Aerobic Power Tester from January 10th, increase High Bar Back Squat through creating balances through the body through Single Leg Activities plus double leg squatting as well, introduction into Lactate Power Variant Sets, improvement on Olympic Lifts through one day of full concentration, and introduction of Clean and Snatch CP Battery Work.

Vagabond CrossFit On Ramp Beginners Class Starts Monday, January 28th, 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 28th. 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
3-4 minutes of mobility work
*ankles, hips, thoracic ext., adductors
4-5 minutes of movement prep
wall angels x 5 reps
wall squats x 5 reps
airdyne x 5 cals
push ups x 5 reps @ 20×0
goblet squats x 5 reps @ 30×0
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Press Intense(Horizontal) + Upper Body Push(Vertical)/ Core + Lower Body Cond/Al End
A. Close Grip Bench Press or DB Bench Press(if this is where you are at as of right now and by Coaches Discrection) @ 30×0, 8-10 reps x 3 sets, rest 2 minutes.
B1. DB Strict Press @ 40×0, 8-10 reps x 3 sets, rest 1 minute.
B2. Plank Holds on Elbows x 45 seconds x 3 sets, rest 1 minute.
C1. DB Front Squat (Use same dumbbells from press)@ 50×1, 12-15 reps x 3 sets, rest 10 seconds.
C2. Airdyne x 12 seconds @ 100% x 3 sets, rest 1 minute.
B. Fitness Phase:
Bend Oly + Snatch or Clean Battery + MAP Row
A. Deck Power Snatch(Drop Repetitions in between),, rest 2 minutes between sets.
B. Hang Power Snatch, 10 Minutes on the Clock: Complete 2 repetitions every minute for 10 minutes. Add weight as desired by athlete throughout the 10 minutes
C. 15 sets of the following:
Row 30 seconds @ 90%
Row 30 seconds @ 50%
C. Competition Phase:
Snatch Intense + Clean and Jerk Intense + Thrusters/Muscle Up
A. Hang Power Snatch, 3 reps on the Minute x 10 Minutes.
B. Clean and Jerk Cluster @ 75%, 1.1.1 x 3 sets, rest 3 minutes between sets.
C1. Thruster, 3-4 reps x 3 sets(make these heavy reps), rest 45 seconds.
C2. Chest to Bar Pull Up Clusters, 8.6.4 x 3 sets, rest 1 minute.
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