"Opens Workout 13.4 in the Books"(4.1.2013)
*Opens Workout 13.4 in the Books*
Another week done, Another strong week of performances by all Vagabonds who participated in this fourth edition of the CrossFit Opens 2013. We are down to our final week of the CrossFit Opens, and a successful run by every Vagabond who participated in the 2013 CrossFit Opens. The fourth week was filled with a technical lift in the clean and jerk and a gymnastic skill portion with a toes to bar. As we approached this workout, some doubted themselves on each particuliar movement, but at the end of the day, each and every Vagabond, accomplished some sort of goal that was laid out in front of them. As we approach Week 5 and the end to the Opens, do not concentrate solely on the failures or negative aspects of this venture, but look at the positives that came with the Opens 2013. Most accomplished a goal, that they never thought could be reached. Our community over the last five weeks has grown stronger and more supportive with each week. Peoples mindset of working harder, being more dedicated, and being consistent within the gym has been revamped, and in the long run will overall effect how you accomplish goals in the future. The Opens are not just about being the best or having the highest score, but its about building a community to strengthen everyone from the elite level athlete to the beginner. At Vagabond, we strive to have the safest, most effective approach to keeping our clients safe, healthy, and overall living a better lifestyle for the longevity of life. Through the Opens, we can learn alot about ourselves through seeing our determination, dedication, consistency, and desire to want to do the best we can through setting lifestyle goals.
Congrats to all who have finished Week Four, and Let’s Move Onward to Week 5!
Vagabond CrossFit On Ramp Beginners Class Starts Monday, April 15th, 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.*
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, April 15th, 2013. 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. 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.
I. Dynamic and Mobility Prep Warm-Up:
5 minutes of z1 work
+
4-5 mobility work
ankles, hips, upper back
+
4-5 minutes of workout prep
row 100 meters
5 face pulls
5 air squats @ 30×1
5 goblet squats @ 30×1
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Press Intense + Upper Body Press/Core + Airdyne MAP
A. Close Grip Bench Press @ 20×1, 4-6 reps x 3 sets, rest 2 minutes between sets.
B1. DB Standing Strict Press @ 30×1, 6-8 repetitions x 3 sets, rest 1:30
B2. Anchored Sit Ups x 10 reps, rest 15 seconds, Anchored Sit Ups x 10 reps, x 3 sets, rest 1:30
C. 15 Sets on the Rowing Machine of the following:
30 seconds @ 90%
30 seconds @ 50%
B. Fitness Phase:
Snatch Moderate + Snatch Battery + Row or Airdyne Session
A. Power Snatch Cluster @ 80% of your max, 1.1 x 4 sets, rest 2 minutes between sets.
Get results from December 3rd, 2012
B. Three Touch N Go Heavy Power Snatches, on the minute, every minute x 8 minutes
C. Teams of Two Complete the following on the Airdyne:
10 Rounds of the following as fast as possible:
15 Calories on Airdyne
10 Burpees
Each Partner switches, every round. Each Team Member must complete 5 rounds in total
C. Competition Phase:
Snatch Moderate + Clean and Jerk Moderate + Gymn Prep
A. Power Snatch, on the minute every minute x 10 minutes x 3 reps @ moderate weight for athlete.
B. Clean and Push Jerk, on the minute, every minute x 1 rep @ 225 lbs x 10 minutes.
C. Ten Rounds for time of the following:
4 Kipping Ring Dips
6 Burpee Box Jumps
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