*Schedule for Monday, February 19th Presidents Day*
9 am, 12 pm, 430 pm, 535 pm, 635 pm, 735 pm
*Vagabond Tracking System Spreadsheet for Lifestyle and Fitness Phase*
We will be testing our first portion of our Spreadsheet Tracking System. We will be testing a 1 Rep Max for the Close Grip Bench Press for Lifestyle and Fitness Phase. Please remember when you get your result after the day, to add your number to the Vagabond Tracking System Google Spreadsheet. Look to the right hand corner of the Vagabond Webpage, and you can click there and add your result in every time.
*If you miss any of the Spreadsheet Google Workouts and Testing Numbers, you can make up during the week. This will be a 4 week process of testing all areas that we will be testing.*
Vagabond CrossFit On Ramp Beginners Class Starts Monday, March 11th, 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, March 11th, 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:
2-3 minutes of z1 work
+
4-6 minutes of mobility work
ankles, hips, upper back
+
4-6 minutes of workout prep
wall squats x 5 reps
wall angels x 5 reps
row 100 meters
x-band walk x 5/each side
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Press Intense(Vertical) + Upper Body Push(Horizontal/Core + Lower Body Cond/AL End
A. Find 1 Rep Max Close Grip Bench Press: 12 Minute Time Limit
This is a Vagabond Tracking System Spreadsheet Test, please put your results and data onto Spreadsheet that is called Vagabond Tracking System on Webpage.
B1. Single Arm DB Press @ 30×1, 8/each side x 3 sets, rest 1 minute
Go heavier than January 28th, 2013
B2. Anchored Sit ups x 15-20 repetitions x 3 sets, rest 1 minute.
C1. AMRAP DB Thrusters x 30 seconds x 3 sets, rest 10 seconds.
C2. Airdyne AMRAP Calories x 18 seconds x 3 sets, rest 1:30.
B. Fitness Phase:
Press Intense(Vertical) + Upper Body Push(Horizontal/Core + Lower Body Cond/AL End
A. Find 1 Rep Max Close Grip Bench Press: 12 Minute Time Limit
This is a Vagabond Tracking System Spreadsheet Test, please put your results and data onto Spreadsheet that is called Vagabond Tracking System on Webpage.
B1. Single Arm DB Press @ 30×1, 8/each side x 3 sets, rest 1 minute
Go heavier than January 28th, 2013
B2. Anchored Sit Ups 15-20 repetitions x 3 sets, rest 1 minute.
C1. AMRAP Barbell Thrusters x 30 seconds x 3 sets, rest 10 seconds.
C2. Rowing AMRAP Meters x 20 seconds x 3 sets, rest 1 minute.
C. Competition Phase:
Snatch Intense + Snatch or Clean Battery + Gymn Prep
A. Snatch, build to a tough 2 rep max, touch n go, Power Snatch. 12 Minute Time Limit.
B. Snatch on the minute every minute for 10 minutes:
3 Squat Snatch @ 135 lbs/95 lbs
C. 3 Muscle Ups on the minute(Unbroken) x 5 Minutes, On the Minute, Every Minute.
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