"Next Vagabond Beginners/Assessment Class on January 6th"(12.17.2013)

Vagabond CrossFit On Ramp Beginners Class Starts Monday, January 6th, 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.*

*We will be running Specials for our Beginners Class in January. The cost of the Beginners will be only $99.*

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, January 6th, 2013. There are no more than 5-6  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.

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I. Dynamic and Mobility Prep Warm-Up:
Competition Phase Prep Warm-Up
TGU – x 2/side
ghd sit ups
goblet squats
kipping ring dip
+
Lifestyle + Fitness Phase Prep Warm-Up
3 minutes of z1 wrok
+
3-5 minutes of mobility work
*upper back, ankles, hips
+
3-5 minutes of workout prep
DL x 3-5
trap 3 raise
double unders
TGU x 1/side
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Squat Intense/Upper Body Pull/Core + Lactate Day
A1. Front Squat @ 20×1, 2 reps x 5 sets, rest 1 minute between sets.
A2. Strict Pronated Grip Pull Ups Cluster @ 20×1, 3.3.3 reps x 5 sets, rest 1:30 between sets.
Scale to the following movements
Advanced: AS RX
Intermediate: Negatives + Curls
Beginner: Ring Rows + Curls
B. 4 Sets of the following:
25 Second Row Sprint
transition 5 seconds
25 Seconds Burpees
transition 5 seconds
25 Seconds DB Thruster  or Goblet Squats for People with Shoulder Mobility Issues
Rest 3 minutes between sets
B. Fitness Phase
Maximum Aerobic Power Sessions
8 Minutes of the following @ Moderate Effort:
15 Calorie Airdyne or 150 Meter rOW
12 Walking Lunges(6/each side)
8 Step Down Box Jumps
4 Knees to Elbows
+
Rest 4 Minutes
+
8 Minutes of the following @ Moderate Effort:
200 Meter Row
12 Sit Ups
8 Front Squats @ 95/65
+
Rest 4 Minutes
+
8 Minutes of the following @ Moderate Effort:
15 Calorie Airdyne or Row 150 Meters
12 Walking Lunges(6/each side)
8 Step Down Box Jumps
4 Knees to Elbows
Have the athlete keep track of the first set of how many rounds they get for the workout. Then for the last portion, have them keep track as well, to see if they stayed consistent from start to finish
C. Competition Phase
Upper Body Push CP/Upper Body Pull CP + Upper Body Pull/Upper Body Push
+ ROW ALEND
A1. Heavy Push Press Cluster of Blocks @ 1.1 x 5 sets, rest 2 minutes between sets.
A2. Weighted Pronated Pull Ups Cluster, 2.2 x 5 sets, rest 2 minutes.
B1. Chest to Bar Pull Ups(AMRAP -6 and -8) x 4 sets, rest 30 seconds
Your reps should fall into between 6 and 8 less of your best chest to bar pull ups total
B2. Kipping Handstand Push Ups to Depth, 4-6 reps x 4 sets, rest 30 seconds.
B3. Airdyne, 30 seconds, x 4 sets, rest 3 minutes.
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