"Release Your Pain Spots"(3.14.2012)

Al Working out some kinks in his body on the good old foam roller!

*Next On Ramp(Beginners Class) Starts on Monday, April 2nd, 2012*

The On Ramp on Monday, March 12th is sold out and there are no more spots available. However, we will be starting our next On Ramp Beginner Series on Monday, April 2nd, 2012 at either 10:30 am or 7:30 pm. If you wish to reserve a spot for the next On Ramp Class, please contact us at [email protected] or call us at 508 930 8734 to set up an appointment for your free evaulation and assessement at Vagabond Today! Take the next step to improving your overall health and fitness.

*The Vagabond Kids Program on Wednesday, March 14th @ 3:45 pm*

If you want your child to be in a positive, safe, and heatlhy environment, then look no further and enroll them into the Vagabond Kids Program. This is a well designed, thought out program coached by Coach Heather who has over 20 years experience working with children of all ages in the fitness world. All children are welcomed, and you can sign your children up on the spot. The cost of the Kids Program is $125 for 10 classes, or the drop in fee for one class is $15. Come on by and check it out!

*Click HERE for Kids Workout*

*How Important is that Foam Roller?*

The above picture is an indicator of how important that little blue foam roller is to your health and restoration of your body. As athletes and CrossFitters we are met with hard workouts that break down our body. The best thing you can do is put yourself on a foam roller, lacrosse ball, or any object and get to work. Fascia is the connective tissue in our body that supports and protectes most of our bodily functions, that includes muscles. Fascia can be effected by the breakdown and trauma that we cause to our body during workouts, and can also diminish blood flow to our muscles and joints, which is key to a healthy body. Chronic inflammation can cause devestation to our body, and without proper fixes, can lead to serious injury. A few minutes on the foam roller a day can be a lifesaver, and can help decrease pain, inflammation, and diminished blood flow to our muscles and joints. With simple cues, and a foam roller we can diminish these problems with a simple act of rolling, mashing those muscles and joints to release scar tissue, and anything hindering our ability to workout. Some simple cues while on the foam roller can described in this manner.

Michael Stanborough summarized his style of direct myofascial release technique as follows:

Land on the surface of the body with the appropriate ‘tool’ (knuckles, or forearm etc.).

Sink into the soft tissue.

Contact the first barrier/restricted layer.

Put in a ‘line of tension’.

Engage the fascia by taking up the slack in the tissue.

Finally, move or drag the fascia across the surface while staying in touch with the underlying layers.

Exit gracefully.

Community and Family Orientation is the key to successful gym, and this is what we offer at Vagabond!

I. Dynamic and Mobility Prep Warm-Up:
5 minutes of movement prep work(Ladder and Agility Work)
3 rounds of
wall angels x 8
ghd sit ups x 8
wall squats x 8
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A. Push Press, build up to a 1 rep max(Ten Minute Time Limit)
B. Take 80% of 1 rep max of push press, perform 2-4 reps @1320 x 3 sets
C. For Time of the following:
15-12-9 of:
Power Cleans @ 115/75, 95/65, 75/55
Push-Up Burpees
D. Airdyne x 30 seconds x 30 seconds rest x 5 sets(5 Minutes Total)
B. Competition Phase:
2 Sets of:
3 Minutes @ 80-85% of:
7 Kettlebell Swings
10 Wall Balls
Rest 3 Minutes
3 Minutes @ 80-85% of:
Row 150 meters
5 DB Push Press Tough
Rest 3 Minutes
3 Minutes @ 80-85% of:
Airdyne x 15 Seconds
5 Sumo Deadlift High Pulls @ moderate weight
*Rest 10:00 minutes between sets*
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