"Regionals Update and Moving Forward"(5.30.2012)

Please make donation to the CrossFit For Hope Charity Fundraiser. We have until June 9th to reach our goal as a gym, which we have set at $1500. This is an easy goal to reach with the number of members that we have. Please make a donation and give that child a chance to live a long healthy life that we all encountered at their age. If you look to the right hand side of the webpage, you will see link to make donation. It will ask you to sponsor the affiliate, and you can make your donation there by clicking on it.



*Vagabond Kids Program on Wednesday @ 3:45 pm.*

*Vagabond CrossFit On Ramp Program: Next Session Monday, June 4th @ 7:30 pm*

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 4th . 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.

*Regionals Update and Moving Forward*

The 2012 CrossFit Regionals are over, and I want to thank everyone for their support. My placing was not high, and finished overall in 42nd place in the Northeast Region. I had some disappointing workouts, and overall was just not phyiscally prepped for the workouts held during the competition. Over the last year, Vagabond CrossFit has gained over 130 members, added on 5 coaches to the Vagabond Staff, added 5 speciality classes, moved to a 5000 square foot facility, added a CrossFit Kids Program, and have built a community that is worth bragging about to everyone in your immediate listening distance. I have come to realize that 7 weeks of training before a major event like the Regionals, just does not suffice in this Sport of Fitness. I have disected my results, and feel I can compete in this Region, as long as my training is one full year. The Regionals are a huge event now, and they really do push the limits of every athlete, and CrossFit is no longer taking the easy approach to reach the World CrossFit Games. As a gym, we are looking forward to place a team in the Regionals of 2013, but to reach this goal, we will have to put the work ahead to reach that goal. I know there are some of you that are on the Competition Phase, and this is meant for people who want to make this their life, and make it a full time sport for themselves. We will be looking over the Competition Phase, and asking people if they can dedicate 5 days to their week of coming into Vagabond and really pushing themselves. We also now will be running an Open Gym on Saturday for all Competitors to work on skills, and get some added work in for their training. This will not be a workout, but will be meant to work on skills, progressions, and anything that myself and the coaches feel we need to work on as a gym. The Open Gym Time will be on Saturdays @ 10:00 am, and will be posted on the webpage when it will begin. We want to create a gym of fitness enthusiasts, but also a place of learning and education as well. We are here to stay, and want to make our place within the Northeast Region for years to come. It will take sacrifice, determination, and some mental toughness over the next year to reach our goals, but it can be done, as it is displayed with some of the top teams in the Region. Let’s get it done, and work together as a team!

I. Dynamic and Mobility Prep Warm-Up:

5 minute of movement prep work
*ankle mobility, hip/low back, scap retraction
2 rounds of
wall squats x 5
wall angels x 5
goblet squats x 5
strict chin ups x 3-5
100 meter run
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A. DB Split Lunges @ 31×1, 3 sets of 8/each side, rest 2:00 minutes.
B. Strict Pronated Chin-Up x 60 seconds AMRAP x 4 sets or Strict Ring Rows @ 22×0, 50 reps in total.
C. 4 Sets of the following: Rest 3:00 Minutes between sets.
8 Touch N Go Deadlifts @ moderate weight
Sprint 200 Meters
B. Competition Phase:
First Workout:
21-18-15-12-9-6-3 of:
Hand Release Push Ups
Box Jumps @ 30 inches/24 inches
Second Workout:
3 Rounds for time of:
12 Thrusters @ 95/65
Airdyne x 20 Cals
Third Workout:
15-12-9-6-3 of:
Sandbag Cleans @ 100 lbs/70 lbs
Burpee Box Jumps
Post Results to Comments.