"Northeast Regionals Update"(4.11.2012)

Mike F.

*Vagabond Kids Program on Wednesday, April 11th @ 3:45 pm. Click HERE to see Workout of the Day.*

*The Reebok CrossFit Northeast Regionals Update*

The CrossFit Opens are over, and now the next step in the CrossFit Season is the Reebok CrossFit Regionals. The top 60 men and top 60 women will compete at the Reebok World Headquarters in Canton, Masschusetts on May 25th, May 26th, and May 27th. These are the top men and women in the Northeast Region in the United States, so it will be a great show, and this is considered the best Region of athletes in the world, and also is being held at the nicest facility in the world as well. This is an event that you do not want to miss, and any support for the Vagabond Athletes would be greatly appreciated. We will set up a tent area for Vagabond, so we can hang out, and enjoy the weekend. Everyone is encouraged to attend, and support their athletes. So, please come on by, order your ticket, and get to Canton in May.

Please CLICK HERE to order your ticket for the Regionals.

*Next On Ramp Class Date Starts Monday, April 23rd, 2012*

On Ramp is a prerequisite and will prepare you to safely complete a regular class.  A new session will start on Monday, April 23rd. These classes run three times a week for two weeks. The next open on ramp will begin April 23rd.  There are no more than 10 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. For all questions please call or email us at:

[email protected] or 508 930 8734

*The Vagabond No Grain Challenge will start on Monday, April 30th, 2012.*

The Vagabond No Grain Challenge is coming upon us and more details will be posted as the time comes around. We are looking at mid April time as the start date and it will last 50 days long. Our last No Grain Challenge was a huge success, and we saw some great results with Vagabond. For everyone who is new to Vagabond, and the No Grain Challenge, the rules are simple. You are simply going to try to eat No Grains for 50 days. This will be by honor system, and if you slip up and have a grain product, no worries, just get back on track and keep going forward. We will score the winners by most weight lost, inches lost in the hip, and inches lost in the waist. We will also test 3 different workouts, and we will re-test them after the 50 days is up, to see your improvement in these categories. This is meant to be a community build up as well, as everyone struggles with eating clean, and we have so many temptations out there in the world. However, if we join as one gym, and as one group, we can all make it through the 50 days with no problem. If you question yourself if you can make it that long without your precious Grains, then ask other Vagabonds, how they did it, and how they do it now! We want as many people to participate in this Challenge as possible. There will be a 15$ registration fee, where at the end of the challenge the pool of money will given to the top performers in the No Grain Challenge. The only way you can see if you can go without Grains for 50 days is giving it a try, and see what the results bring you!

Email the following contact to reserve your spot and get setup on the No Grain Challenge:

[email protected]

Wall Balls!

I. Dynamic and Mobility Prep Warm-Up:
5 minutes of movement prep work
*hip mobility, scap. retraction, thoracic mobility
2 rounds of
trap 3 raise x 5
good mornings x 5
broad jump x 5
mountain climbers for 20 sec./FLR for 20 sec.
Front Rack Position Stretch
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A. Skill Progressions of Clean Review through Progressions
B. Hang Power Clean x 1/ Hang Squat Clean x 1/ Deck Power Clean x 1 x 4 sets
C. High Bar Back Squat, 3 x 3, go up 5 lbs from April 4th, 2012
D. 5 Sets of the following:
75 Seconds on the Clock:
Perform between 7- 10 Burpees(Depending on Ability Level)
Remaining Time Complete as Many Meters of Agility Sprints… 10 Meter Shuffle
*Rest 2:00 Minutes Between sets*
B. Competition Phase:
3 Minutes of the following:
10 Walking Lunges
10 Ring Push-Ups
Rest 4:00 Minutes
3 Minutes of the following:
10 Wall Balls
40 Meter Bear Crawl
Rest 4:00 Minutes
3 Minutes of the following:
Row 150 meters
10 Sumo Deadlift High Pulls @ 65 lbs
Rest 4:00 Minutes
3 Minutes of the following:
10 KBS @ 53/35
10 Box Jumps
Rest 4:00 Minutes
3 Minutes of the following:
10 Thrusters @ 65 lbs
Run 100 Meters
Post Results to Comments.