"Next Beginners Class on October 28th + Next Vagabond Mobility In-Service"(10.3.2013)

*Next Vagabond Mobility In-Service on Saturday, October 19th @ 10:00 am with PT Sarah Anestam*

In this free 1­hour inservice, you will learn:

  • ●  How to use Corrective Exercise Strategies to re­learn how to perform basic movement patterns such a squat or lunge.

  • ●  Which exercises are “Corrective Exercises” and which are not?

  • ●  What is the difference and why is this important?

  • ●  How to incorporate Corrective Exercises into your regular exercise

    program to improve performance and reduce risk of injury. Inservice by Sarah Anestam, MS, PT

  • Contact Kevin to reserve spot today. 12 Spots Available for this 1 Hour Seminar. CLICK HERE TO EMAIL.

Vagabond CrossFit On Ramp Beginners Class Starts Monday, October 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 Monday, October 28th, 2013. There are no more than 5-7  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.

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 Minutes of Zone 1 Work
+
3-5 Minutes of the Dynamic Prep
hips, ankles, etc..
+
3-5 Minutes of the following:
Row 100 Meters
5 Face Pulls
5 Wall Angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
High Aerobic Sessions
3 Sets of the following:
10 DB Push Press
400 Meter Row or Airdyne 30 Calories(Men)/25 Calories(Women)
10 Box Jumps
Rest 2 minutes between sets
+
Rest 3 Minutes
+
3 Sets of the following:
15 Burpees
400 Meter Run
15 Goblet Squats
Rest 2 minutes between sets
B. Fitness Phase
High Aerobic Sessions + Aerobic Power
3 Sets of the following:
10 Barbell Push Press @ 75/45
400 Meter Row or Airdyne 30 Calories(Men)/25 Calories(Women)
10 Box Jumps
Rest 2 minutes between sets
+
Rest 3 Minutes
+
3 Sets of the following:
15 Burpees
400 Meter Run
15 Wall Balls
Rest 2 minutes between sets
C. Competition Phase
Rest Day
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
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