"Saturday Class Schedule, Balanced Bites Seminar, and Lactate Endurance Tester"(9.28.2012)
*Change of Schedule this Saturday, September 29th due to Balanced Bites Seminar*
We will be running a 7:45 am class this Saturday, September 29th before the Balanced Bites Seminar for all Vagabond Members.
*You have one week left to register for the Fourth Edition of the Vagabond No Grain Challenge.
Please email below to reserve your spot today and get ready for a Lifestyle Change.*
*Vagabond CrossFit On Ramp Beginners Class Starts Monday, October 22nd, 2012. 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 October 22nd . There are no more than 4-6 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 Specials for the Beginner’s Class.
I. Dynamic and Mobility Prep Warm-Up:
7 minutes of mobility work
*scap retraction, t-spine, triceps, chest, hips
3 rounds of
x-band walks x 5
wall angels x 5
wall squats x 5
x-banded good mornings x 5
90 Degree Quad Stretch
II. Lifestyle Phases Strength and Conditioning:
A. Fitness and Lifestyle Phase:
Squat/Pull Battery + Lactate Endurance
A1. Front Squat @ 20×1, 1-2 reps x 5 sets, rest 1 minute.
A2. Pronated Weighted Pull Up Cluster, 1.1.1 x 5 sets, rest 1 minute.
B. For Time of the following:
25 Thrusters @95/65, 75/45
Run 400 Meters or 100 Seconds on the Airdyne
*This should be an all out effort, and goal time will be under 3 minutes and 30 seconds. The sprint should be at 95%, and then Thrusters should be unbroken.*
B. Competition Phase:
Close Grip Bench Press CP + 85% Testing + Anaerobic Lactic Power Testing
A. Close Grip Bench Press @ 30×0, build to a 1 rep max.
Rest 10 Minutes
B. Close Grip Bench Press @ 30×0 AMRAP x 1 set @ 85% of Close Grip Bench Press
Rest 10 Minutes
C. 400 Meter Run for Time @ 100%
Rest 20 Minutes
D. 300 Meters Row For Time @ 100%
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