"Start of the Vagabond No Grain Challenge and Bayside Runner Visit"(10.15.2012)
Day 1 of the Vagabond No Grain Challenge!
*Vagabond CrossFit On Ramp Beginners Class Starts Monday, November 5th, 2012. 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 November 5th. 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. Claases 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.
*Vagabond and Bayside Runner Demo Shoes next Tuesday, October 16th from 4:30 pm to 7:30 pm*
Bayside Runner will be here next Tuesday, October 16th for a demo on Innov8′s and New Balance Minimus. These are great shoes to wear for the style of strength and conditioning that we do at Vagabond, and recommend everyone to stop by and demo some of these sneakers for free. You will also have an opportunity to buy shoes at Vagabond and get 20% from the regular price. Save the date!
I. Dynamic and Mobility Prep Warm-Up:
10 minutes of mobility work
*ankles, hips, t-spine
2 rounds of
wall angels x 5
x-band walk x 5
face pull x 5
sit up x 5
Coach B Warm-Ups(Clean Variation)
II. Lifestyle Phases Strength and Conditioning:
A. Fitness and Lifestyle Phase:
Bend Oly+ Squat/Pull Battery+ Single Leg
A. Power Clean Cluster, 188.8.131.52.1 x 3 sets, rest 1:30 between sets. These should be tough sets, but no missed reps.
B1. Front Squat @ 20×1, 2 tough reps x 5 sets, rest 45 seconds.
B2. Strict Pronated Pull Ups @ 30×0, AMRAP x 5 sets, rest 45 seconds.
Scaled Versions can be strict banded pull ups to failure.
C. Barbell Step [email protected] 11×0, 8-10 reps x 3 sets, rest 1:30 between sets(rest 30 seconds between legs)
B. Competition Phase:
Snatch Intense + Squat/Press/Pull Battery + Single Leg Optional
A. 1 Overhead Squat + 1 Snatch Balance x 5 sets, rest 3 minutes between sets.
B1. High Bar Back Squat @ 40×1, 184.108.40.206.2.2, rest 60seconds.
B2. Kipping Handstand Push Up Cluster, 2.2.2 x 6 sets, rest 60 seconds.
B3. AMRAP Supinated Pull Cluster @ 20x0x 6 sets, rest 60 seconds.
C. Optional Single Leg Work:
Russian Barbell Step Ups @ 11×0, 8-10 reps x 3 sets, rest 1:30
Make these harder than on October 1st
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