*No Grain Challenge Day 8*

*Vagabond CrossFit On Ramp Program: Next Session Monday, May 14th @ 7:30 pm*

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 May 14th . There are no more than 6-9 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

*One Week Down for the VBC No Grain Challenge*

One Week is down, and we still have a good amount of days left on this challenge. However, I am very impressed with the support of the community on the Facebook Nutrition Page, and how much people are really trying to live this lifestyle. If you look at the big picture, it is only 50 days out of 365 days in a whole year, where you are challenging yourself to eat No Grains for this length of time. However, one our goals at Vagabond CrossFit is to instill a train of thought to make you guys realize how important nutrition is to overall health, and overall physical ability. If you stick with it, you are going to see amazing results, and the rewards will out weigh the negatives. In the beginning it is tough, but as time passes, you are going to find out alot about yourself, and realize the benefits you are going to receive from this lifestyle. I can just see on the Facebook Nutrition Page, how people are becoming creative with what they are cooking and having for their daily meals. Make this not only a way of life, but also a chance to become creative within the kitchen setting. You guys make us all proud, and your determination to live better lives is inspirational, and mind blowing to me as owner of Vagabond CrossFit.

I. Dynamic and Mobility Prep Warm-Up:
5 minutes of movement prep work
+
2 rounds of
indian push up x 5
kipping swing x 5
wall squats x 5
supermans x 10
+
Banded Hamstring Stretch
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A. Push Press, work to a heavy single fast.
B. Deadlift @ 65%, 8 sets of 3 @ 21×1(concentate on speed and perfect form)
C. 5 Sets of the following:
1 Minute Set on the Clock:
7 Thrusters @ moderate weight
With the remaining time complete as many Burpees
*Rest 2:00 Minutes*
B. Competition Phase:
A. Work to a Heavy Single in the Squat Clean, no more than 5 sets
B. Pressing Cluster, Push Press x 2, Push Jerk x 2 x 4 sets, stay fast and strong during these sets.
C. For Time of the following:
15 Power Cleans @ 135 lbs
5 Muscle Ups
12 Power Cleans @ 155 lbs
5 Muscle Ups
9 Power Cleans @ 175 lbs
5 Muscle Ups
6 Power Cleans @ 195 lbs
5 Muscle Ups
3 Power Cleans @ 215 lbs
5 Muscle Ups
*Scale Muscle-Ups as accordingly. Use Scaling Method with Band.*
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