"Plan for Opens Workout 13.5 and Speciality Classes for Sunday"(4.5.2013)

*Weekend Schedule for Speciality Classes*

Sunday, April 7th, 2013:

8:15 am Running Club @ Vagabond

9:00 am Vagabond Gymnastics Class

10:00 am Vagabond Powerlifting Class

*Opens 13.5 Plan for Saturday at Vagabond*

We will run same Heat Schedule with about four to five heats. This week will run much smoother and faster, as the workout is only Four to Eight Minutes long at the most, and very easy to have big heats throughout the morning. Once again we will open Vagabond @ 8:15 am to allow people to stretch, mobilize, and prepare for the workout. We will start the First Heat promptly at 9:00 am, so please be prepared to judge and compete that Saturday Morning. Everyone who performs the workout, must judge at least one heat to make this a smooth transition from one heat to the next. Good Luck to Everyone, and Let’s Move Forward!

*Reminder we there will be two divisions for this workout during the Rest of the Week*

RX Division: People who will be performing Thrusters @ Prescribed Weight and Chest to Bar Pull Ups

Scaled Division: People will perform moderate Thrusters and/or Jumping Chest to Bar Pull Ups or Ring Rows

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 prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
PVC wall angel
goblet squats facing wall
x-band walk
handstand kickups
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Squat Intense + Upper Body Push/Single Leg + KB or DB Burner
A. Front Squat @ 22×1, 3-5 repetitions x 4 sets, rest 2 minutes between sets.
B1. DB Bent Over Rows @ 30×1, 8-10 repetitions/each arm x 3 sets, rest 1 minute.
B2. DB Walking Lunges @ 11×1, 8-10/each leg x 3 sets, rest 1 minute.
C. AMRAP 8 Minutes of the following:
Kettlebell Deadlift x 10 repetitions
Burpees x 5 repetitions
B. Fitness Phase:
Squat Intense + Upper Body Push/Scap/Core
A. Front Squat @ 22×1, 4-6 repetitions x 3 sets, rest 2 minutes between sets.
B1. DB Single Arm Standing Press @ 30×1, 6-8 repetitions/each arm x 3 sets, rest 1 minute
B2. DB External Rotations @ 30×1, 8-10 reps/each arm x 3 sets, rest 1 minute.
B3. Weighted Sit Ups x 15-20 repetitions x 3 sets, rest 1 minute.
C. AMRAP 4 Minutes of the following:(Optional Work for those who want to complete)
Front Rack Barbell Walking Lunges @ 95/65
As many Repetitions as athlete can do in front rack walking lunges in 4 minutes.
C. Competition Phase:
A.  Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
B.  Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
C.  Mental Restoration * Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries
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