*Schedule for Weekend @ Vagabond*
1. Saturday, May 3rd: 9:00 am Lifestyle + Fitness Phase
2. Saturday, May 3rd: 10:00 am Competition Phase
3. Sunday, May 4th: 9:00 am to 11:00 am Open Gym
4. Sunday, May 4th: 9:00 am Vagabond Gymnastics
5. Sunday, May 4th: Meet @ 7:15 am for Whaling City Competition
Vagabond CrossFit On Ramp Beginners Class Starts Monday, May 12th, 2014. 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, May 12th, 2014. There are no more than 6-8 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 vbcrossfit@gmail.com or call us at 508 930 8734. Classes fill up quickly, so contact us as soon as possible to reserve your spot today.
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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase + Competition Phase Prep
3 Minutes of Zone 1 Work
+
3-5 Minutes of Foam Rolling/MyoFascia Release
Quads, IT Band, Hamstrings
+
3-5 Minutes of Prep Work
5 Air Squats @ 31×1
5 PVC Dislocates
15 Strokes on Rower
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Single Leg/Upper Body Pull + Posterior Chain/Upper Cond + Simple Lactate
A1. DB Single Leg Squats @ 30×1, 4-6 reps/each x 4 sets, rest 1 minute.
A2. Pendalay Barbell Bent Over Row @ 30×1, 6-8 reps x 4 sets, rest 1 minute.
B. Complete as Much as Possible in 14 Minutes of:
50-40-30-20-10 of:
Airdyne Calorie
Russian Kettlebell Swing
B. Fitness Phase
Maximum Aerobic Power Sessions
3 Sets of the following @ High Aerobic Effort:
Run 400 Meters
20 Walking Lunge Steps(10/each side)
10 Hang Power Cleans @ 95/65 lbs
20 Wall Balls
10 Hang Power Cleans @ 95/65 lbs
15 Box Jumps
Rest 1:1 Interval, meaning if it takes you 5 minutes, then rest 5 minutes before you do next set
C. Competition Phase
Front Squat Intense + Back Squat Moderate + Clean Intense + Clean Mod/Chest to Bar CP
A. Front Squat of the following:
5 reps @ 65%, 5 reps @ 70%, 3 reps @ 75%, 3 reps @ 80%, rest 2-3 minutes between sets.
B. High Bar Back Squat @ 70%, 3 reps x 3 sets, rest 2 minutes between sets.
C. Power Clean on the Minute, Every Minute x 10 Minutes x 2 reps @ 205/125 lbs
D. Four Rounds for time of the following:
400 Meter Run
15 Chest to Bar Pull-Ups
60 Meter Farmer’s Walk @ 70/50 lbs in each hand
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