"Prowler Sled"(6.13.2012)


*Vagabond CrossFit Kids Program on Wednesday, June 13th. Click HERE for Workout.*

*Update on Client Achievements*

The above picture is of Christopher Bradley from the Masters Competition this weekend. I like to give updates once in awhile of certain Vagabonds who have made huge achievements in their time at Vagabond CrossFit. When Chris came through the doors of Vagabond in the month of January, he was to say the least, needed alot of work in his physical ability. This is no knock to him, but just stating the facts. He came in not knowing what to expect, and seemed a little timid walking through the Vagabond Doors. However over the last 6 months, his transformation from that first day on the On Ramp Program has been nothing less than amazing. His will to work hard has been impressive to say the least and he did the right thing by setting goals for himself and at the end of the day, he has reached almost every goal he has set for himself. He has slimmed down and dropped over 30 plus lbs during his stay at Vagabond. He also completed every single CrossFit Opens Workout during the First Portion of the CrossFit Games. He also completed a CrossFit Competition, which he completed this past weekend. To go along with his first few achievements, he was determined to finish a 5k race as well. He has finished nearly four 5k races, and one of his top goals was to finish a 5k race in under 30 minutes. Well I am proud to say that he did a race this weekend, and finished at 29:58. This is a huge accomplishment for Chris because 6 months he was struggling to run 400 meters. This is a prime example of someone who has not made excuses, and has changed his life for the better. I am proud to say that Chris is part of Vagabond CrossFit, and he is the protypical person that you want part of your gym and community. Congrats Chris and Keep up the Great Work!

Pam in her first CrossFit Competition, took 5th place overall in her division. Well done Pam!

*Vagabond CrossFit On Ramp Beginners Class Starts Monday, June 18th, 2012. Contact us for more information and to sign up.*

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 June 18th . 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.

I. Dynamic and Mobility Prep Warm-Up:

5 minutes of movement prep work
3 rounds of
5 push ups
5 strict chin ups/ring rows
5 ghd sit ups
90 Degree Quad Stretch
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A1. Back Squat @ 20×1, 8-10 reps x 4 sets, rest 2:00 minutes between sets.
A2. Chin Over Vertical Plane Pull Ups x 8-10 reps x 4 sets @ 21×0 or Strict Ring Rows(ELEVATE TO BOX IF YOU CAN) x 12 perfect reps x 4 sets, rest 3:00 minutes between sets.
B. 25 Second Prowler Pushes X 6 Sets @ 75 lbs load for men/ 45 lbs load for women rest 4:00 minutes between sets.
B. Competition Phase:
3 Rounds of the following:
Run 200 Meters
7 Burpees
Rest 3:00 Minutes
5 Rounds of the following:
25 Double Unders
15 Air Squats
Rest 3:00 Minutes
3 Rounds of the following:
Row 250 Meters
15 Step Down Box Jumps
Rest 3:00 Minutes
5 Rounds of the following:
12 Wall Balls
7 Pull-Ups
Post Results to Comments.