"Re-Test No Grain Challenge Workouts and Schedule for the Week"(11.19.2012)
Vagabond Re-Test of No Grain Challenge Workouts Today!
*If you took part in the No Grain Challenge, please take an after picture to go along with your before picture, to ensure your chance of winning the Fourth Edition of the VB No Grain Challenge.*
Schedule for the Thanksgiving Week:
Monday and Tuesday: 6 am, 7 am, 9 am, 12 pm, 4:30 pm, 5:35 pm, 6:35 pm, 7:35 pm classes
Wednesday: 6 am, 7 am, 9 am, 12 pm, 4:30 pm, 5:35 pm, 6:35 pm classes
Thursday: 9 am class
Friday: 9 am and 10 am classes
*Vagabond CrossFit On Ramp Beginners Class Starts Monday, December 10th, 2012. 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 December 10th. 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. Claases 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:
7 Minutes of Mbility Prep
4 Minutes of the following:
5 kb deadlifts
5 kb swings
5 kb goblet squats
II. Phases Strength and Conditioning:
A. Lifestyle and Fitness Phase:
No Grain Challenge Day 1 Workouts: Strength Portion + Lactate Endurance Tester
A. Front Squat @ 20×1, build to a 1 rep max in this movement. You have 15 to 18 minutes to get this done. Suggested build up percentages of 1 rep max, 50% x 5 reps, 60% x 3 reps, 70% x 3 reps, 75% x 2 reps, 80% x 1 rep, 85% x 1 rep, 90% x 1 rep, then go for personal record, if you are feeling good.
*Compare to August 1st and/or October 9th, 2012*
B. Sprint 800 Meters for Time or 3 Minute Max Cal Airdyne
*Compare to October 9th, 2012*
B. Competition Phase:
Clean Intense + Squat/Press/Pull CP Battery
A. On the Minute Every Minute by 10 Minutes x 1 rep:
All reps should be performed between 80% to 90% of your best Clean
B1. High Bar Back Squat @ 20×1, 2-3 reps x 5 sets, rest 1 minute.
B2. Kipping Handstand Push Up AMRAP x 5 sets, rest 1 minute.
B3. Chest to Bar Pull Up Cluster, 5.5 x 5 sets, rest 1:30 between sets.
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