"Saturday Regular Schedule Classes and Functional Movement Screening Testing"(4.12.2013)

*Regular Scheduled Classes for Saturday Morning Classes Have Returned*

9:00 am and 10:00 am Classes on Saturday, April 13th

The CrossFit Opens are Over, so we are now back to our Regular Scheduled Classes

*Functional Movement Screening Testing @ Vagabond*

At Vagabond we realize the importance of screening, assessing, and testing people within safe environments. As the gym grows, so does the problem of having people with pre-existing injuries or painful situations in their life. We realize everyone must be properly screened throughout their time at Vagabond. For all new prospective clients, we will  be administering the Functional Movement Screening Test by Gray Cook. This will be a requirement for all new beginners to be taken through this screening. This will allow us to properly place the client into a safe situation, so they will be on the path of longevity and health, instead of destruction and short term approval. We at Vagabond are always trying to change, and/or make our program better for our clients, and this is just another indication of the steps we are taking forward to taking care of all at Vagabond through a well designed, safe, and intelligent way to program. Please refer your friends, family, or loved ones to Vagabond, and get them started today!

*Benefits of Functional Movement Screening*

Put simply, the FMS is a ranking and grading system that documents movement patterns that are key to normal function. By screening these patterns, the FMS readily identifies functional limitations and asymmetries. These are issues that can reduce the effects of functional training and physical conditioning and distort body awareness.

The FMS generates the Functional Movement Screen Score, which is used to target problems and track progress. This scoring system is directly linked to the most beneficial corrective exercises to restore mechanically sound movement patterns.

Exercise professionals monitor the FMS score to track progress and to identify those exercises that will be most effective to restore proper movement and build strength in each individual.

 Vagabond CrossFit On Ramp Beginners Class Starts Monday, April 15th, 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, April 15th, 2013. 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. 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.

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 minutes of mobility work
t-spine, lats, hips, ankles
3-5 minutes of workout prep
wall angels
double unders
strict T2B
Handstand kick ups
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Squat Intense + Upper Body Pull/Single Leg + KB or DB Burner
A. Front Squat @ 30×1, 3-5 repetitions x 4 sets, rest 2 minutes between sets.
Go heavier than last week, as last week had a two second tempo at the bottom
B1. Strict Supinated Pull Ups @ 20×1, 6-8 repetitions x 3 sets, rest 1:30.
Scale to Negative Pull Ups and Bicep Curls for Pull Ups
B2. In Place Reverse Barbell Back Lunges @ 11×1, 6-8 repetitions x 3 sets, rest 1:30 between sets.
C. 5 Rounds for time of the following:
10 DB Hang Clean and Push Press @ moderate weight
10 Calorie Airdyne or Sprint 100 Meters
As fast As Possible during this short duration
B. Fitness Phase:
Press Intense + Lactate Sessions

A. Thrusters, build to a heavy single for a 1 rep. 12 Minute Time Limit
B. 5 Sets of the following:
20 second AMRAP Thrusters @ 75/45
20 seconds AMRAP Box Jumps @ 24/20
Rest 3 minute and 30 seconds between sets
C. Competition Phase:
Oly CP Tester + Gymn Tester + Aerobic Tester
A. Power Clean, 1 Rep Max.
B. AMRAP Kipping Handstand Push Ups
Men to 4 to 8 inch depth
Women to Regular Range of Motion
C. AMRAP 12 Minutes of the following:
Row 2000 Meters
AMRAP Burpee Box Jumps @ 24/20
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