"Next Beginners Class @ Vagabond: March 31st"(3.11.2014)

Vagabond CrossFit On Ramp Beginners Class Starts Monday, March 31st, 2014. 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 31st, 2014. There are no more than 6-8  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
Competition Phase Prep
Sots Press
Handstand Walking
Butterfly Pull Ups(no more than 5 at a time)
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90 Degree Quad Stretch(2 minutes/each leg)
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Lifestyle + Fitness Phase Prep
3 minutes of z1 work
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3-5 minutes of mobility work
*ankles, hips, t-spine
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3-5 minutes of workout prep
good mornings x 5 rep
double unders x 10 reps
push ups x 3 reps
air squats x 5 rep
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions
21-15-9-6-3 of the following:
Goblet Squats @ moderate weight
Box Jumps
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Rest 10 Minutes
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21-15-9-6-3 of the following:
Row Calories @ moderate pace
Ring Rows
B. Fitness Phase
Maximum Aerobic Power Sessions
21-15-9 of the following:
Hand Release Push Ups
Goblet Squats
Box Jumps
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Rest 10 Minutes
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21-15-9 of the following:
Pull Ups
Row Calories
*For those who do not want to do pull ups, you may do Box Jumps in substitute.*
C. Competition Phase
Rest Day or Zone 1 Day or Mobility 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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For those who want to workout you may do something aerobic, come to me for advice on this one and specialized approached.
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