"Regular 6:35 pm Group Class + What Was Tested on the No Grain"(5.21.2013)

*No Vagabond Olympic Lifting Class on Tuesday. We will hold a Regular 6:35 pm Group Class.*

*Vagabond No Grain Challenge Testers + Reason Behind the Workouts*

Three Times a Year we host a Vagabond No Grain Challenge at Vagabond CrossFit. The reason behind the No Grain Challenge is not so much weight loss, but have people begin to think and live a healthy lifestyle for the future. However, we also every time test and re-test workouts that are put in front of us for the No Grain Challenge. This time around we tested five different areas of Fitness and Energy System Training. Through this write-up I will discuss briefly each workout that we tested and give a greater insight into what each workout meant for our testing:

First Workout and Second Workout:

Front Squat, 1 Rep + AMRAP @ 85% of Front Squat(Lifestyle) + Power Clean, 1 Rep Max + 8 Minute AMRAP @ 85% of Power Clean(Fitness)

Reason: We tested a strength portion first, and then proceeded to test NeuroMuscular Efficiency with the following AMRAPS. Through finding a 1 rep max effort, we can then test how far someone can dig into their NME, and how they can perform under high volume with a close to maximal load. Through these findings, we can then put together a plan of where each persons rep range can be for a strength training template. Some people can benefit from a strength training program that entails lower repetitions for larger sets, as this is where they can dig deeper into their central nervous system. However, other people can dig deeper into higher repetitions, and few sets to illicit the dose response we are looking for in a set of training.

Third and Fourth Workout:

5 Sets of: 30 seconds of Burpees, rest 30 seconds + 2000 Meter Time Trial Row

Reason: Here we first tested Lactate Repeatable Testers. This meaning we will work for a short duration of time, and then rest for a short period of time, and then go again. Through this test, we are looking for how the athlete/person recovers in a short period time, and how they perform under duress with a short recovery break. We would usually use a weight/cyclical movement to test this area, but this was simpler and easier to test in a group setting.

Second we used a simple cyclical/monostructural tester through rowing a 2000 meter time trial. This tests the aerobic system for most, and is one of the cornerstones for being successful at the sport of CrossFit. Through Aerobic Training in my own philosophy and a few others, we believe with a successful Aerobic Engine, then you will have more success in the sport of CrossFit.

Fifth Workout:

For Time of: 30 Kettlebell Swings, 30 Burpees, 40 Caloroies on Airdyne

Reason: This was simple, but elegant in its program design, and has be tested before in previous coaches experience. I like this one because it truly tests the Lactate Energy System`. Basically, go as hard as you can for a short duration and see what the outcome was and is. If you are not crushed after this event, then you did not go hard enough and did not illicit the right response that we were looking in this workout. This workout for elite level athletes would be in the range of 3 minutes to 3 minutes and 30 seconds.

Vagabond CrossFit On Ramp Beginners Class Starts Monday, June 3rd, 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, June 3rd, 2013. There are no more than 6-8  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:
3-4 minutes of z1 work
3-4 minutes of mobility work
ankles, hips, t-spine
4-6 minutes of workout prep
handstand holds
strict T2B
wall squats
ghd sit ups
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
LP2 + LP2
4 Sets of the following:
7 DB or Barbell Thrusters @ 75/45
30 Second Sprint on Airdyne @ 100%
Rest 4 minutes between sets
rest 10 minutes
4 Sets of the following:
7 Heavy Kettlebell Swings
Sprint 200 Meters
Rest 4 minutes between sets
B. Fitness Phase:
Running MAP Based
15 Minutes AMRAP of the following:
Run 200 Meters
15 Kettlebell Swings
10 Step Down Box Jumps
rest 5 minutes
15 Sets of the following:
Row or Airdyne 30 Seconds @ 90%
Row or Airdyne 30 Seconds @ 50%
C. Competition Phase:
Zone 1 Effort + Zone 1 Effort
Row 5 Minutes @ Zone 1 Effort
20 Sets of the following:
Run 30 Seconds @ 80%
Walk 30 Seconds @ 50%
Row 5 Minutes @ Zone 1 Effort
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