"Opens Workout 13.5 + Some Suggestions"(4.4.2013)
*Opens Workout 13.5 Announced on the Games Site.*
We will be performing the Opens 13.5 Workout this Saturday, April 6th at Vagabond as a Community. We encourage all Vagabonds to come on Saturday Morning to participate in the workout and have a great morning session with fellow Vagabonds. If you cannot make the Saturday Opens Workout, you are allowed to make up at some point during the week. This is the last week of the CrossFit Opens, so we would love to see everyone at the gym on Saturday for the last workout for the CrossFit Opens. The last five weeks have been great, and have seen some great accomplishments over this short period of time. Congrats to Everyone Competing, and Keep Moving Onward!
*Tips on 13.5 CrossFit Opens Workout*
For those who will be completing the Opens Workout 13.5 as RX with chest to bar pull ups and thrusters, then approach this workout with the idea of pacing yourself within the first 4 minutes. If you know you will not make it out of the first four minutes, then treat this like the CrossFit Workout, “Fran”, and hit it hard. If you are someone who is confident you will make it through the first 4 minutes in 90 repetitions, then pace yourself, to save your body for the next onslaught of the following 4 minutes.
For those who are worried about chest to bar pull ups, then we will be scaling the movement to ring rows or Jumping Chest to Bar Pull Ups. On the Jumping Chest to Bar Pull Ups, you must be 6 inches away from the pull up bar from head to to bottom of pull up bar. Please remember all can participate in this workout, and all can still have fun within this style of workout. Please pay attention to the scaled portion of the workout, that Vagabond will provide for all Phases.
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:
3 minutes of z1 work
+
4-6 minutes of mobility work
ankles, hips, t-spine
+
4-5 minutes of workout prep
x-band walk x 5/each side
kb deadlift x 5
wall angels x 5
goblet squats x 5
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Aerobic Power Tester or CrossFit Tester
AMRAP 12 Minutes of the following:
4 Ring Rows
8 Thrusters(Barbell Dumbbells)
B. Fitness Phase:
Opens Prep Variation 13.5
5 Sets of the following:
8 Thrusters @ 100/65
8 Pull Ups
rest 1 minute between sets.
C. Competition Phase:
Opens Workout 13.5
or
Opens Prep Workout 13.5 of the following:
5 Sets of the following:
8 Thrusters @ 100/65
8 Chest to Bar Pull Ups
rest 1 minute.
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