"Next Beginners Class and Vagabond Spreadsheet Information"(2.14.2013)

*Vagabond Tracking System and Enter Names into Spreadsheet*

Reminder to all Vagabonds, if you have not put your name into the Vagabond Tracking System through our Google Spreadsheet, please do so as soon as possible. Remember, we will be testing this movements over the next 10 weeks. So the first box is called the Baseline, where we will test the movement first for a BEFORE NUMBER. After about 4 to 8 weeks, we will re-test the number, and this is called the NEW PR, which is your New Number. Look to the right of the webpage, and click on Vagabond Tracking System.

Vagabond CrossFit On Ramp Beginners Class Starts Monday, March 11th, 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 11th, 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:
3-4 minutes of z1 work
3-5 minutes of mobility work
*ankles, hips, upper back, rotational work
3-5 minutes of workout prep
goblet squats *facing wall
wall angels
face pulls
10 row pulls *form focus
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Aerobic Power Testers
5 Minute AMRAP Double Unders or Single Unders
Get as many repetitions as possible
Rest 5 Minutes
Three Rounds for time of the following:
Row 500 Meters
12 KB Deadlifts @ Males(70 lbs)/Females(53 lb)
21 Box Jumps- Step Down
B. Fitness Phase:
Lactic Endurance Variant Sets @ 90% of the following
5 Sets of the following @ 95%:
20 seconds of Russian Kettlebell Swings
20 seconds of Goblet Squats
20 seconds of Burpees
20 seconds of Airdyne
Rest 5 minutes between sets
C. Competition Phase:
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.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
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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