"Second Day of Testing for Vagabond No Grain + Vagabond Yoga"(6.19.2013)

*Vagabond Yoga on Wednesday, June 19th @ 7:35 pm*

*Vagabond No Grain Challenge Comes to An End: Here Are the Rules*

For all those who participated in the Vagabond No Grain Challenge, I applaud you for your willingness to try something new, and go through a difficult challenge throughout the last 30 plus days. We will be testing the workouts that we tested over 30 days ago, so please come in during the week to test and re-test your final workouts for the No Grain Challenge. The following must be done to be considered for winning the Vagabond No Grain Challenge:

1. Re-Test the Workouts through the next week.

2. Final Measurements and Bodyweight taken

3. Before and After Picture must be emailed to Kevin: [email protected]

Vagabond CrossFit On Ramp Beginners Class Starts Monday, June 24th, 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, June 24th, 2013. 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 [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:
+
3-5 minutes of mobility work
*ankles, hips, t-spine
+
3-5 minutes of workout Prep
db ext. rot.
double unders
plank walk outs
back ext.
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Vagabond No Grain Challenge Workout # 3 + #4
Repeatable Testers + Aerobic Capacity
A. 5 Sets of the following:
30 seconds of Burpees, rest 30 seconds
Score is total amount of Burpees
+
Rest 15 Minutes
+
B. 2000 Meter Time Trial Row
Compare to May 15th, 2013
or
Alternate Workout for those who want to complete the following:
12 Minute AMRAP of the following:
Row 150 Meters
8 Burpees
B. Fitness Phase:
Vagabond No Grain Challenge Workout # 3 + #4
Repeatable Testers + Aerobic Capacity
A. 5 Sets of the following:
30 seconds of Burpees, rest 30 seconds
Score is total amount of Burpees
+
Rest 15 Minutes
+
B. 2000 Meter Time Trial Row
Compare to May 15th, 2013
or
Alternate Workout for those who want to complete:
12 Minute AMRAP of the following:
Row 150 Meters
8 Burpees
C. Competition Phase:
Zone 1 Recovery + Mobility + Zone 1 Recovery
10 Sets of the following:
Airdyne @ 70% x 30 seconds
Airdyne @ 30% x 30 seconds
+
10 Sets of the following:
Run @ 70% x 30 seconds
Run @ 30% x 30 seconds
+
10 Sets of the following:
Row @ 70% x 30 seconds
Row @ 30% x 30 seconds
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