"Start of a New Week and Massage Therapy"(12.17.2012)
*Massage Therapy offered at Vagabond starting in January*
We will now be offering Massage Therapy through our former Yoga Teacher Lindsay Wadman. We will be setting up one of the rooms upstairs as our permanent home for our therapy uses. Lindsay will be here on Saturdays once a month to start off to offer her services. Please email myself or Lindsay to reserve your spot today. She will be doing massages on Saturday, January 5th from 9 am to 12 pm.
Vagabond CrossFit On Ramp Beginners Class Starts Monday, January 7th, 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 January 7th. 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:
3 Minutes of Rowing or Airdyne
5 Minutes of the following:
5 Goblet Squats
10 Bend and Touch Toes
20 Single Unders
Review of Workouts
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Bend Intense + Single Leg(Eccentric)/Upper Body Push Cond + Row Sprints
A. Sumo Deadlift @ 30×1, 6-8 reps x 3 sets, rest 2 minutes between sets.
B1. DB Split Lunges @ 20×1, 6-8 reps x 3 sets, rest 1 minute.
B2. Single Arm DB Strict Press @ 20×1, 6-8 reps(alternate) x 3 sets, rest 1 minute.
C. Row 250 meters + 15 Kettlebell Swings @ moderate weight, rest 2 minutes x 5 sets.
B. Fitness Phase:
Bend Oly + Squat/Pull Battery + Single Leg
A. Hang Power Clean, work to a 3 rep max, time limit 12 minutes. These are not touch n go but hang onto barbell for re-grip.
B1. High Bar Back Squat @ 20×1, 4-5 reps x 3 sets, rest 1:30 between sets.
B2. Weighted Supinated Pull Up Cluster @ 20×0, 220.127.116.11 x 3 sets, rest 1:30 between sets.
C. DB Walking Lunges @ 11×1, 10/each leg x 3 sets, rest 1 minute between sets.
Go lighter from last week compared to this week. Look at what you used last week for lunges, and go down in weight.
C. Competition Phase:
Snatch Intense + Clean and Jerk Intense + Back Squat/Muscle Up Intense(No More than 5 sets)
A. High Hang Snatch @ 85% of previous best(December 3rd, 2012), 3 reps on the minute x 10 minutes. You may drop the barbell, but must finish repetitions within 45 seconds.
B. Clean and Jerk Cluster, 1.1.1 x 3 sets, rest 3 minutes between sets.
C1. Back Squat @ 22×1, 2 tough reps x 3 sets, rest 30 seconds.
C2. Muscle Ups on the minute, must complete six muscle ups within 2 minutes, rest 1 minute between sets.
Post Results to Nutrition Page.