"Results of Boston Strong Fundraiser"(5.20.2013)
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.
*The Vagabond Strong/Boston Strong Fundraiser*
Vagabond CrossFit wants to send a huge thank you to all Vagabonds who came out to support the Boston Strong Fundraiser on Saturday. We raised close to $2000 for the One Fund to help support the victims and families of the Boston Marathon Explosion that occurred in April. Once again Vagabond showed its true colors, and put on another successful Charity Event. This is our fourth fundraiser in less than one year, and in that time, we have raised over $10,000 for an organization that tries to help those less fortunate or those struggling through hardship. Great Job Vagabond!
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 minutes of mobility work
*ankles, hips, t-spine
3-5 minutes of workout prep
strict push ups
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Bend Intense + Posterior Chain/Upper Body Pull + Upper Body Push/Flexors
A. Deadlift @ 30×1, 5-7 repetitions x 3 sets, rest 2 minutes between sets.
B1. Back Extensions @ 30×1, 12-15 repetitions x 3 sets, rest 1:30
B2. Supinated Pull Ups @ 30×1, 4-8 repetitions x 3 sets, rest 1:30
Negative Pull Ups/Ring Rows and Bicep Curls for those who cannot do Supinated Pull Ups.
C1. Close Grip Bench Press @ 30×1, 5-7 repetitions x 3 sets, rest 1 minute.
C2. DB Powell Raises @ 30×1, 8-10 repetitions/each arm x 3 sets, rest 1 minute.
B. Fitness Phase:
Bend CP + Bend/Upper Body Push + Posterior Chain/Upper Body Push Cond
A. Clean Deadlift Cluster, 3.3.3 x 3 sets, rest 2 minutes between sets.
B1. Power Clean Cluster @ 75%, 220.127.116.11 x 3 sets, rest 1:30
B2. Standing DB Press @ 30×1, 6-8 repetitions x 3 sets, rest 1:30. Make These Heavy.
C1. Back Extensions Drop Sets @ 30×1, 6.6.6 x 3 sets, rest 1:30. Rest 10 Seconds between each Drop Set.
C2. Close Grip Bench Press @ 30×1, 8-10 repetitions x 3 sets, rest 1:30.
C. Competition Phase:
Squat Snatch Intense + Bsqt/Wghtd Chin + DB Press/PC + Airdyne Alend
A. Squat Snatch @ 80%, 1.1 x 5 sets, rest 2 minutes between sets.
B1. High Bar Back Squat @ 20×1, 5-7 repetitions x 4 sets, rest 1:30
B2. Weighted Ring Pull Up(Hands Facing In) @ 30×1, 6-8 repetitions x 4 sets, rest 1:30
C1. Strict Press @ 30×1, 5-7 repetitions x 3 sets, rest 1 minute.
C2. Back Extensions @ 30×1, 12-15 repetitions x 3 sets, rest 1 minute.
D. Airdyne @ 100%, 26 seconds x 4 sets, rest 4 minutes between sets.
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