"Spreadsheet Tester for Fitness + Aerobic Training Lifestyle"(12.5.2013)
Vagabond CrossFit On Ramp Beginners Class Starts Monday, December 9th, 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.*
*We will be running Specials for our Beginners Class in December and January. The cost of the Beginners will be only $99.*
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, December 9th, 2013. There are no more than 5-6 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.
*Welcome Baby Charlotte O’Malley to the Vagabond Community*
I. Dynamic and Mobility Prep Warm-Up:
Competition Phase Prep
3 minutes of zone 1 work
3-5 minutes of dynamic prep
3-5 minutes of hip mobility
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
row 100 meters
goblet squats x 5 reps
plank holds x 10 seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Pull/Upper Body Push + Beginner Lactate Work
A1. Ring Rows @ 30×1, 8-10 reps x 3 sets, rest 1 minute.
A2. DB Bench Press @ 30×1, 8-10 reps x 3 sets, rest 1 minute.
B. 4 Sets of the following:
30 Second Airdyne
30 Second Burpees
Rest 4 Minutes between sets
B. Fitness Phase
CrossFit Tester/Spreadsheet Tester
5 Rounds for time of the following:
Row 500 Meters
15 Wall Balls
CLICK HERE FOR SPREADSHEET TESTING LINK
C. Competition Phase
Rest Day or Zone 1 Day or Mobility Day
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
Post Comments to Nutrition Page.