"Schedule for the Upcoming Weekend @ Vagabond"(9.13.2013)

*Schedule for the Weekend @ Vagabond*

1. Saturday, September 14th Schedule: 9:00 am Lifestyle + Fitness and 10:00 am Competition Phase

2. Sunday, September 15th Schedule: Open Gym Format, 9:00 am to 11:00 am + No Speciality Classes

Vagabond CrossFit On Ramp Beginners Class Starts Monday, October 7th, 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 7th, 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.

Below is the link on the Vagabond HomePage, where we will begin to offer Massage Therapy at Vagabond CrossFit through, Lindsay Sheridan Massage Therapy starting in the Month of October. Email Lindsay to book your appointment today.


I. Dynamic and Mobility Prep Warm-Up:
Competition Phase Prep
3 minutes of zone 1 work
3-5 minutes of the following:
row 100 meters
3 handstand push ups
3 strict toes to bar
run 100 meters
3-5 minutes of the following:
hip mobility, ankle mobility, etc…
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 x 5 reps
single arm kb overhead walk x up and back in gym
run 100 meters
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Single Leg/Upper Body Pull+ Aerobic Based
A1. DB Box Step Ups, 8-10/each leg x 4 sets, rest 30 seconds
A2. DB Bench Tricep Extensions @ 30×1, 8-10 x 3 sets, rest 30 seconds
A3. Side Bridges x 18 seconds/each side x 3 sets, rest 30 seconds
A4. DB Zotman Curls @ 30×1, 8-10 reps x 3 sets, rest 30 seconds.
B. 5 Sets of the following:
Row 200 Meters @ Hard Pace, rest 2 minutes and 30 seconds between sets.
B. Fitness Phase
Squat Mod + Single Leg/Upper Body Horizontal + GYMN Core
A. Speed Front Squat @ 20×1 @ 50% of 1RM, 2-3 repetitions x 8 sets, rest 30 seconds.
B1. DB Split Squats @ 30×1, 8-10/each leg x 3 sets, rest 45 seconds.
B2. DB Standing Strict Press @ 20×1, 8-10 repetitions x 3 sets, rest 45 seconds.
B3. Russian Kettlebell Swings, 12-15 repetitions x 3 sets, rest 45 seconds.
C. 3 Sets of the following @ high aerobic effort
25 Wall Balls
25 Calorie Airdyne
Rest 90 seconds between sets
C. Competition Phase
Squat Intense + Jerk Moderate + Upper CP Push/Pull
A. Front Squat @ 20×1, work to a heavy triple
This means you will work to a heavy triple quickly. Do a few warm up sets, then couple sets at light weight, and then go right for a heavy double.
Last week was a 2 second pause in the bottom, so keep this in mind.
B. Split Jerk Cluster @ 82%-84%, 1.1.1 x 3 sets, rest 2 minutes between sets.
C1. Heavy Single Arm DB Bench Press @ 30×1, 4-6 repetitions x 5 sets, rest 1:30
C2. Weighted Mixed Grip Pull Ups @ 20×1, 2-3 repetitions x 5 sets, rest 1:30 between sets.
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