"Phases of Training for Vagabond and What Does It Mean Really?" + "Vagabond Yoga Class on Wednesday + Vagabond of Month for March"(4.3.2013

*Vagabond Yoga on Wednesday, April 3rd @ 7:35 pm*

*Vagabond of the Month for March. CLICK HERE TO SEE VAGABOND OF THE MONTH*


*Each Phase of Training is not a Leveling System. One is not better than the other. Each has its own purpose and each has its own goal. As you read through each Phase of Training, you will see what we are trying to accomplish within each Phase. One is not better than the other, but each one is setup, so everyone can succeed in their own goals and aspirations. These are well thought out programs with a plan behind the workouts each day. Please do not get caught up in which one is better, and which one will be harder. If you do this, then you will find no answer, as each is set up for a reason!*

*All these Phases are different in their scheme for the short term and long term, however each phase has two common goals and purposes. To bring you Success and Fulfillment in your Athletic Journey!*

1. Lifestyle Phase
The name implies exactly what we are trying to do within this phase of training. We are trying to enhance and promote your health and fitness. Through Lifestyle Phase Workouts, you will be shown a wide variety of movements and proper mechanics. The Lifestyle Phase workouts are great for beginners as they concentrate on technique, form, consistency, rather than killing you and intensity.
However, these are just not for beginners, as these workouts can be performed by anyone, and can be very challenging for the fittest crossfitter. The Lifestyle Phase Workout are perfect for those trying to lean out and become strong.
Vagabond Breakdown: This is perfect for the person who will becoming to Vagabond between two to three times a week throughout the weekly schedule. If you are a person who does not care for competing in local CrossFit Competitions, and needs to get a balance in their life, then this is the Phase for you. In this Phase of Training, we are concentrating heavily on balancing the balance, and making it symmetrical with proper mechanics and movement. We are concentrating heavily on balancing the body through single arm, single leg, and unilateral movements. This Phase is for someone who is looking to be overall healthy, fit, and for general well being.
2. Fitness Phase
These workouts are great for those looking to improve or enhance their ability on technical movements, such as gymnastics, Olympic lifting, and plyometrics. This phase could lead into the Competition Phase for that dedicated athlete as time permits. The Fitness Phase really hones in on dynamic skills and complicated movements within Fitness and Sport. If you are looking to take your athletic ability to the next level, then this is the Phase for you.
Vagabond Breakdown: This is perfect for someone who has been on the Lifestyle Phase for at least 50 or more training days and looking to enhance their ability in the Sport of CrossFit. Through the Fitness Phase, you will be introduce to Olympic Lifting, and also plyometrics. You will also be introduced to specific movements that will be tested in the Sport of CrossFit. If you are someone who wants to compete in local competitions in the Sport of CrossFit, then this could be a good starting point to begin from in your journey into the Sport of CrossFit. This is perfect for someone who is looking to compete in the CrossFit Opens, and possibly in the future, if recommended by a coach to be invited to the Competition Phase.
3. Competition
The sport of CrossFit is one of the fastest growing, most exciting opportunities out there for athletes looking to push the boundaries of human performance. Like any sport, CrossFit demands high levels of skill and coordination as well as strength, speed, power and endurance. Our competition program is designed to help athletes prepare for elements likely to be contested in the sport of CrossFit, as well as prepare them to be as adept and well-rounded as possible to excel in unknown elements of our growing sport. If you are interested in developing as a CrossFit athlete, then this the phase for you.
Vagabond Breakdown: This needs no explanation. This is for someone who is completely committed to the sport of CrossFit. This is for someone who follows the schedule to a perfect regiment. The Sport of CrossFi is the second desire in your life besides your family and your job. You will live, breathe, and be the Sport of CrossFit. This is direct, simple, but the Truth!

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
3-5 minutes of mobility work
ankles, upper back, t-spine
3-5 minutes of workout prep
goblet squats facing wall
crab shells
strict T2B
powell raise
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Bend + Upper Body Pull/Upper Body Push + DB or KB Burner
A. Deadlift @ 22×1, 5-7 repetitions x 3 sets, rest 2 minutes between sets.
B1. Strict Pronated Wide Grip Pull Ups @ 20×1, 4-6 repetitions x 3 sets, rest 1 minute
People can scale to Negative Pull Ups or Ring Rows, supersetted with DB Bicep Curls
B2. Seated DB Strict Press(No Back Support) @ 30×1, 6-8 repetitions x 3 sets, rest 1 minute.
C. Teams of Two Complete the following:
AMRAP 12 Minutes of the following:
Row 150 Meters
7 Burpees
Each Team Member switches each round. Only One Team Member Works at a time
B. Fitness Phase:
Aerobic Power Tester: MAP Muscular Endurance
5 Sets of the following:
30 seconds of Hand Release Push Ups
rest 30 seconds
30 seconds of Rowing
rest 30 seconds
30 seconds of Walking Lunges
rest 30 seconds
rest 5 minutes
5 Sets of the following:
6-8 Kipping Pull Ups
rest 30 seconds
30 seconds of Rowing
rest 30 seconds
30 seconds of Kettlebell Swings
rest 30 seconds
C. Competition Phase:
Rest Day for those who are doing 13.5 Opens Workout on Thursday
Upper Body Press Intense + Muscular Endurance
A. Close Grip Bench Press @ 20×1 @ 80% of max, 2 reps on the minute, every minute x 8 minutes.
B. AMRAP 12 Minutes of the following:
Row 2000 Meters
100 Double Unders
AMRAP Kettlebell Swings @ 70/53 lbs
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