*Vagabond CrossFit On Ramp Beginners Class Starts Monday, July 30th,  2012. Contact us for more information and to sign up.*

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 July 30th . 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. Claases fill up quickly, so contact us as soon as possible to reserve your spot today.

Click HERE for Pricing Page and Summer Specials for the Beginner’s Class.

*Rest. Ice. Compressions. Elevate or Not?

The bottom video is about the myth of Resting, Icing, Compression, and Elevation and how in the long term this could actually be causing you not to heal up or recover as fast as you think. This theory of icing became prevalent in the 1960’s as trainers introduced it to athletes because of the simplicity of getting ice to athletes. However, through careful studies and research, they have come to realize it could be counter productive in your goal of recovering properly and flushing out the bad out of your body. It also delves into the negative effects that Anti-Flammatories have on our body, and how it actually slows down the healing process of inflammation. This is a long video, but trust me it is a very good video to watch about how to properly recover, and also some great useful information on the topic. Anyone who is interested, please watch this and grab a nice cold beverage to listen and learn!

I. Dynamic and Mobility Prep Warm-Up:
5 Minutes of Movement Prep
+
3 Rounds of the following:
Run 100 Meters
20 Single Unders
2 Turkish Get Ups ea/side
5 Indian Push Ups
+
1 Way Shoulder Stretch: Front Rack Position Stretch
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
MAP Low Percentage @ 12 minutes on/ 5 minutes off x 2 intervals
12 Minutes of the following:
Run 200 meters
5 push ups
10 walking lunges
Rest 5 minutes
12 Minutes of the following:
Row 150 meters
5 Front Squat
10 Box Jumps
B. Competition Phase:
Rest Day
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