"Spreadsheet Workout for Lifestyle and CrossFit Tester for Fitness Phase"(2.22.2013)
*Lifestyle Phase will be performing the following for the Vagabond Tracking System of the following movements: Please put your numbers and results into Spreadsheet*
1. 1 Rep Max Front Squat
2. Strict Pronated Pull Ups Max
3. 10 Minute Airdyne Test: Max Calories
Vagabond CrossFit On Ramp Beginners Class Starts Monday, March 25th, 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.
*Beginners/Assessement Class @ Vagabond*
I. Dynamic and Mobility Prep Warm-Up:
2-3 minutes of Z1 work
+
3-5 minutes of mobility work
*ankles, hips, upper back, rotational work
+
3-5 minutes of workout prep
forward wall angels
x-band walks
side bridges/ 10 seconds/each side
goblet squats @ 40×0 x 5 reps
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Squat Intense + Upper Body Pull+ AD Tester
A. Front Squat, work to a 1 rep maximum. 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. Strict Pronated Pull Ups @ 20×1, Test as many as you can do without letting go of barbell and with following tempo.
This is a Vagabond Tracking System Spreadsheet Test, please put your results and data onto Spreadsheet that is called Vagabond Tracking System on Webpage.
C. 10 Minute Airdyne Test: As Many Calories as Possible in 10 Minutes
This is a Vagabond Tracking System Spreadsheet Test, please put your results and data onto Spreadsheet that is called Vagabond Tracking System on Webpage.
B. Fitness Phase:
CrossFit Tester
25 Minute As Many Rounds As Possible of:
Row 500 Meters
8-15 Pull Ups or Ring Rows
30 Step Down Box Jumps
*No Banded Pull Ups are Allowed, if you can do strict pull ups, but the 15 repetitions are too high, then cut down your reps for kipping pull ups.*
*We have given a number between 8 and 15 reps, you choose how many you want to do to ensure you are properly getting your work in, and not transferring into a workout that will injure you because of the number of pull ups you will not be able to handle.*
C. Competition Phase:
Squat Intense + Press Intense + Gymn Prep/Alend
A. Front Squat @ 20×1, Wave Loading w/ Chains, 3-2-1-3-2-1, stay at same weight for each wave loading.
B. Push Press, touch n go repetition, go for a set of 3. 12 Minute Time Limit.
C1. Bar Muscle Up Practice, 3 reps x 6 sets, rest 10 seconds.
C2. Airdyne @ 12 seconds @ 100% x 6 sets, rest 1 minute and 15 seconds.
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