"No Grain Winners announced on Monday and Free Intro/Assessment Class this Saturday, December 1st"(11.30.2012)

*Free Intro/Assessment Class this Saturday, December 1st, 2012 @ 10:00 am.*

*Winners of the Vagabond No Grain Challenge will be announced next Monday, December 3rd*

Vagabond CrossFit On Ramp Beginners Class Starts Monday, December 10th, 2012. 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 December 10th. 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. Claases 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.

*Carlos’ VB No Grain Testing Results*

1. Front squat went from 195 to 205
2. 800m sprint went from 2:59 to 2:39
3. 15min AMRAP 10kb swings and 15 burpees
went from 7 rounds to 8 rounds +20 reps (10kb swings 10 burpees)

I. Dynamic and Mobility Prep Warm-Up:
7 Minutes of Mobility Prep
*Concentrate on Hips and Ankles*
3 Minutes of “Coach Says”:
The Coach for the class will have three minutes and have you do whatever he wants to warm the athletes up, as he has to say, Coach Says!
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Push/Pull Intense + Squat Stamina + Short Rowing Testers
A1. Push Press @ 11×1, 4-5 reps x 3 sets, rest 2 minutes between sets.
(Look at numbers for Push press from November 16th for weights)
A2. Strict Pronated Pull Ups @ 20×0, 6-8 reps x 3 sets, rest 2 minutes between sets.
(People may use bands for strict pronated pull ups)
B. Row 500 Meters, rest 2 minutes, Row 500 meters, rest 2 minutes, Row 500 Meters.
(Score is total time with all three 500 meters rows)
B. Fitness Phase:
Oly Tech + Lactate Tester + Zone 1 or Mobility
A.Lifestyle Phase will be doing Push Press, so as a group we will review Shoulder Press + Push Press.
B. For Time of the following:
10 Power Cleans @ 105/65
Run 400 meters
10 Power Cleans @ 105/65
Goal Time is under 4 Minutes.
C. Athlete Choice: 10 Minutes of Mobility(Mandatory) or 15 Minutes Light Row or Airdyne.
C. Competition Phase:
Snatch Intense + Snatch Battery + Deadlift/Handstand Push Up Moderate
A. Take 15 Minutes to build up to 85% to 90% of your best Snatch(Power or Squat is allowed)
B. On the Minute, Every Minute of the following x 10 minutes:
High Hang Snatch + Full Snatch @ 75% of your best snatch.
C1. Deadlift Cluster @ moderate weight @ 225 lbs/135 lbs, 3.3.3 x 3 sets, rest 30 seconds.
C2. Handstand Push Up Cluster, 3.3.3 x 3 sets, rest 1 minute.
(Make as many as these reps strict as possible)
Post Results to Comments.