"Rowing Time Trials"(6.4.2012)
Please make donation to the CrossFit For Hope Charity Fundraiser. We have until June 9th to reach our goal as a gym, which we have set at $1500. This is an easy goal to reach with the number of members that we have. Please make a donation and give that child a chance to live a long healthy life that we all encountered at their age. If you look to the right hand side of the webpage, you will see link to make donation. It will ask you to sponsor the affiliate, and you can make your donation there by clicking on it.
THIS IS OUR FINAL WEEK OF DONATIONS, SO PLEASE MAKE DONATION TO THIS GREAT CAUSE AND THERE SHOULD BE NO EXCUSES!
TWO MORE WEEKS OF THE VAGABOND NO GRAIN CHALLENGE LEFT. WE WILL BE RE-TESTING MEASUREMENTS AND TEST WORKOUTS ON MONDAY, JUNE 18TH, 2012. STAY STRONG AND STAY NO GRAIN!
*Vagabond Competing in Local Competition in Rhode Island next Saturday, June 9th*
We will be having few of our own competing in the Ocean State CrossFit Masters Throwdown next Saturday, June 9th down in Cranston, Rhode Island. We are stronly encouraging all Vagabonds to head down to Cranston to cheer on our very own. Support at Competitions are key, and can be that added boost for the athlete competing in his or her competition. There will be a few of us, who will be leaving right from the 9:00 am Group Class on Saturday, to head down to Cranston to cheer on our fellow Vagabonds. The competition will last all day, and the drive is only about 45 minutes from Vagabond. Community is key to a successful gym, and anyone who wants to come down, can head down with us after the 9:00 am class on Saturday. Here are the directions to the competition.
*Vagabond CrossFit On Ramp Beginners Class Starts Monday, Juune 18th, 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 June 18th . 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.
I. Dynamic and Mobility Prep Warm-Up:
5 minutes of movement prep work
wall angels x 5
supermans x 10
pike sit ups x 5
pvc overhead squat x 5
Banded Hamstring Stretch
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A. Front Squat, 5.5.5, rest 3:00 minutes between sets.(Compare to April 20th, 2012)
B. DB Bent Over Row, 3 sets of 6/each side, rest 1:30 between sets.
C. 4 Sets for average times:
Row 500 Meters as Hard and Fast as Possible
*Rest 3:00 minutes between sets.*
B. Competition Phase:
A. Power Clean x 5 reps Touch N Go @ tough weight x 6 sets, rest 45 seconds between sets.
B. Press + Jerk Cluster, Push Press x 3(rack weight) + 1 Jerk x 4 sets, rest 2:00 minutes
C. For Time of the following:
45 Clean and Jerks @ 155 lbs
*Everytime Barbell dropped or touch n go is not performed, you must complete 5 Toes to Bar.*
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