"Sarah Anestam Mobility In-Service this Saturday, October 19th @ 10:00 am"(10.15.2013)

*Next Vagabond Mobility In-Service this Saturday, October 19th @ 10:00 am with PT Sarah Anestam*

In this free 1­ hour in service, you will learn:

How to use Corrective Exercise Strategies to re-­learn how to perform basic movement patterns such a squat or lunge.

 Which exercises are “Corrective Exercises” and which are not?

What is the difference and why is this important?

How to incorporate Corrective Exercises into your regular exercise

Program to improve performance and reduce risk of injury. Inservice by Sarah Anestam, MS, PT

Contact Kevin to reserve spot today. 12 Spots Available for this 1 Hour Seminar. CLICK HERE TO EMAIL.

Vagabond CrossFit On Ramp Beginners Class Starts Monday, October 28th, 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, October 28th, 2013. There are no more than 5-7  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.

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I. Dynamic and Mobility Prep Warm-Up:
Competition Phase Prep
3 minutes of z1 work
+
4-6 minutes of the following:
Shoulder Mobility, etc.
+
4-6 minutes of the following:
Athlete Choice to Warm-Up
+
Lifestyle + Fitness Phase Prep
3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, T-spine
+
3-5 minutes of workout prep
goblet squats
wall angels
row 100 meters
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense/Upper Body Pull/Core + Aerobic Based(Mono)
A1. Deadlift @ 30×1, 4-6 repetitions x 4 sets, rest 45 seconds
A2. Strict Supinated Pull Ups @ 30×1, 6-8 repetitions x 4 sets, rest 45 seconds
Advanced: AS RX
Intermediate: Negative Pull Ups @ 3-4 reps + Bicep Curls @ 8-10 reps
Beginner: Ring Rows @ 6-8 repetitions
A3. Back Extensions @ 30×1, 12-15 repetitions x 4 sets, rest 60 seconds.
Concentrate on Hip Extension
B. On the Airdyne perform the following:
Every 60 Seconds, Sprint for 10 Seconds x 10 Minutes.
B. Fitness Phase
Aerobic Sessions + CrossFit Testers Mixed Modal
4 Sets of the following @ High Aerobic Effort:
5-7 Pull Ups or Ring Rows
15 Box Jumps @ 24/20
Rest 1 Minute Between Sets
+
Rest 7 Minutes
+
4 Sets of the following @ High Aerobic Effort:
12-15 Kettlebell Swings
15 Calorie on Airdyne
Rest 1 Minute Between Sets
C. Competition Phase
Spreadsheet Testing Day: Please Put Numbers on Vagabond Spreadsheet
Press Intense + Ring Dip + Upper Body Pull(Vertical) + Rowing ALEND + Upper Body Stamina
A. Close Grip Bench Press @ 90%, 1 rep x 6 sets, rest 90 seconds between sets.
B. Weighted Pronated Pull Up, 1 Rep Max.
C. AMRAP 5 Minutes of the following:
Muscle Ups, As Many As You Can Do in this Time Period.
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