"Second Place Winner of Vagabond No Grain Challenge + Vagabond Yoga"(7.3.2013)
*Vagabond Yoga on Wednesday, July 3rd @ 7:35 pm*
*All Regular Classes Scheduled for Wednesday*
Vagabond CrossFit On Ramp Beginners Class Starts Monday, July 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, July 15th, 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.
*Second Place Winner of the Vagabond No Grain Challenge*
I’ve always tried my best to stay in shape, whether through biking or running and trying to maintain what I thought was pretty healthy eating habits. After a friend told me about Vagabond Crossfit towards the end of last Summer, I decided I would push myself out of my comfort zone and give it a try. After never working out in an official gym, I knew I had my work cut out for me. The transition from never working out in an actual gym, to working at Vagabond 3 days a week, to now 6 days a week and attempting to eat as clean as possible has shown me tremendous results and has made me incredibly proud of where I’ve come today in 9 short months. Coming this far and actually being able to do a successful pull-up (or 5) is something I never conceived would be possible – Especially after Kevin told me I was the “weakest man he’s ever seen” during my first week (Thanks for that – gives me motivation to this day!) The constant positive encouragement and dedication from the trainers is one of a kind and keeps you pushing for more. Seeing the results after the 35 day no grain Challenge was my “a-ha” moment..The hard work has really paid off… It was an amazing experience to see what is possible with hard work at Vagabond combined with healthy and clean eating habits. Thank you Kevin, Ross, Heather, John, & Mike for instilling a big sense of pride and self confidence in myself – something that certainly wouldn’t have been possible anywhere else.
I. Dynamic and Mobility Prep Warm-Up:
Competition Phase Prep Warm-Up:
ghd raises x 8-10 x 3
Handstand shoulder taps x 20 sec. x 3
bar muscle up work x 3 sets
kb snatch work
Lifestyle + Fitness Phase Prep Warm-Up:
3 minutes of z1 work
3-5 minutes of mobility work
*ankles, hips, T-spine
3-5 minutes of workout Prep
banded good mornings x 5 reps
wall squats x 5 reps
wall angels x 5 reps
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Press Intense + Squat Intense/Upper Body Push + Aerobic Based
A. Push Press @ 11×1, 8-10 repetitions x 3 sets, rest 1:30
B1. Front Squat @ 20×1, 3-5 repetitions x 3 sets, rest 1:30
B2. AMRAP(-1) Push Ups x 3 sets, rest 1:30
-1 mean you go one below failure
C. 12 Minute AMRAP of the following:
15 Calorie Airdyne
10 Plank Walk-Outs
5 Goblet Squats
B. Fitness Phase:
Squat CP + Single Leg/Upper Body Pull + Single Leg/Flexors
A. High Bar Back Squat @ 20×1, 2-3 repetitions x 4 sets, rest 2 minutes between sets.
B1. DB Split [email protected] 20×1, 6-8 reps/each leg x 3 sets, rest 1:30
B2. Single Arm KB Row/each side @ 30×1, 6-8 reps x 3 sets, rest 1:30
C1. Front Rack Walking Lunges @ 11×1, 6-8 repetitions @ moderate weight x 3 sets, rest 1:30
C2. DB External Rotations @ 30×1, 6-8 repetitions/each arm x 3 sets, rest 1:30
C. Competition Phase:
Jerk Intense + Snatch Moderate + Upper Body Push Intense + Upper Body Push Battery
A. Split Jerk Cluster off Blocks, 1.1 x 5 sets @ 80%, rest 3 minutes between sets.
B. Squat Snatch Cluster @ 135 lbs, 220.127.116.11.1 x 3 sets, rest 2 minutes between sets. Speed is the Entire Focus Here.
C. Close Grip Bench Press @ 30×1, 4-5 repetitions x 5 sets, rest 2 minutes between sets.
D. Ring Dips x 10 repetitions x 10 sets, rest 1 minute or as needed.
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