"Registration for CrossFit Opens and Aerobic Power Friday for Fitness Phase"(2.1.2013)
*CrossFit Opens at Vagabond CrossFit start on Tuesday, March 6th, 2013*
Registration for the 2013 Reebok CrossFit Games Open will be available here, starting January 30th, 2013.
We will be having in house competition as well during this 5 week online competition, and the top SCALED Women’s and Men’s Champ will be crowned at Vagabond. Last Year’s winners, Chrystin Paradis for the females and Alfred Tripolone for the men.
This is for every Vagabond to take part in, and we had a big group sign up last year. Do not doubt yourself about signing up for this online competition. We will perform workouts here at Vagabond, and will give you something to strive for over the next two months. It is also allows each one of you to represent Vagabond in a worldwide internet competition. This is meant to have fun and also support the gym that you attend, which is aVagabond CrossFit. Please sign up and make sure you put CrossFit Vagabond as your TEAM!
Vagabond CrossFit On Ramp Beginners Class Starts Monday, February 18th, 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, February 18th, 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:
2 minutes of z1 work
3-4 minutes of mobility work
*ankles, hips, upper back
4-5 minutes of workout prep
wall squats x 5 repetitions
row 150 meters
goblet squats x 5 repetitions
face pulls(theraband) x 5 repetitions
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Squat Intense/Upper Body Pull + Single Leg/Scap + AD LP1
A1. High Bar Back Squat @ 20×1, 6-8 reps x 3 sets, rest 1:30.
A2. Strict Ring Rows @ 40×0, 6-8 reps x 3 sets, rest 1:30.
B1. DB Walking Lunges @ 11×1, 8-10/each side x 3 sets, rest 1 minute.
B2. Scapular Wall Slides @ 40×1, 10-12 reps x 3 sets, rest 1 minute.
These will be shown on webpage and on youtube channel.
C. 5 Sets of the following @ 90% of:
Airdyne 24 seconds, rest 3 minutes 30 seconds between sets.
B. Fitness Phase:
CrossFit Tester and/or Aerobic Power Tester
10 Rounds for time of the following:
4 Bar Facing Burpees
6 Power Cleans @ 95/65
8 Wall Balls
C. Competition Phase:
Jerk Intense + Snatch Pull + Moderate Snatch + Front Squat
A. Split Jerk, work to heavy single for this movement, if you are feeling good, then go for a heavy single, if you are feeling so-so, then back off, and work on technique.
B. 1 Snatch Deadlift + 1 Snatch Pull @ 110% of your best Snatch, 5 sets of the following complex, rest 3-4 minutes between sets.
C. Snatch, work to a moderate single, work up to 20 lbs of your best snatch(So if your best snatch is 220 lbs, then only hit 200 lbs for the day)
D. Front Squat @ 20×1 @ 40 lbs of chains, 1 tough rep x 5 sets, nowhere near your max lift.
Post Comments to Nutrition Page.