"Strength is Key"(6.27.2012)

*Vagabond CrossFit On Ramp Beginners Class Starts Monday, July 9th,  2012. Contact us for more information and to sign up.*

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 July 9th . There are no more than 6-9 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.


*Vagabond Kids Program on Wednesday, June 27th @ 3:45 pm. Click HERE for Workout.*

* Templates and Programming Components*

Having a sound and planned program for a gym or a strength and conditioning program is key to a successful program. Here at Vagabond CrossFit, we have a much different approach than most gyms, and have a plan in place for everyone within the gym. We do periodization schemes, where we switch the template every 6 weeks by focusing on different areas of fitness throughout that time period. As if right now, we are on our second work of our third phase of training, and we are predominantly focusing on Maxium Aerobic Power two days a week, where we perform a certain amount of work over a given period of time, with the concentration of lower aerobic effort with a focus on breathing and consistency. The other two days are strength based with build in assistance work, and then we either hit a lactate power domain or a lactate endurance tester. The day of the lactate power will predominantly concentrate on a single modality, where we are working at max effort for a short amount of time with a huge amount of rest, to ensure we get proper recovery. You can see we are hitting prowler work on Mondays, which hits the energy system of lacate power for that short amount of time. The rest period is long because we want to recover, and with the full amount of effort, you should want to rest during that time no matter what. On the other day, we hit a lacate endurance tester, where it is short amount of work over a short period of time, but during that short burst, you should be going at 100% and the mindset of going unbroken throughout the workout. This should feel awful, and you should not want to do anything after that workout is complete. We take programming serious at Vagabond CrossFit, and we have a plan in place. We want longevity in our clients, and want them to be injury free to say the least, so stick to the plan, keep coming in, and keep working hard!

New Bulletin Board: We are going to be putting up a new board at VBC, and I am very excited about it! This is a monthly board that you all will be able to post any kind of awesome accomplishment on.. first hand stand, first pull up, clean eats for a week,  whatever you have accomplished and are proud of should go up!!! And it doesn’t have to just be something at the box.. maybe you got a great new job, or graduated school… whatever.. it will be another way for us to celebrate eachother and the great things VBC does everyday!!! Look for more details and the board will be in the back, where the old goals board is. This will be empty, and whenever you accomplish something, then write your name on board, and the accomplishment that you achieved. We all want to see, and we all want to support every Vagabond!


I. Dynamic and Mobility Prep Warm-Up:
5 Minutes of Prep Work
3 Rounds of the following:
Run 100 Meters
Indian Push Ups x 5 reps
Kipping Swings x 5 reps
Air Squats x 10 reps
90 Degree Quad Stretch
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A. Vertical Jumps x 5 reps x 3 sets, rest 1 minute between sets. Stand next to wall, jump as high and powerful as possible, by touching wall. Concentrate on hips and being explosive.
B1. Level 2: Strict Supinated Pull Ups @ 21×1, 3 sets of 5-6 reps, rest 2 minutes.
Level 1: Strict Banded Supinated Pull Ups @ 21×1, 3 sets of 4-5 reps, rest 2 minutes.
B2. Front Squat @ 21×1, 3 sets of 5-6 reps, rest 2 minutes.
C. Back Extensions @ 10×0, 10-12 reps x 3 sets, rest 90 seconds.
B. Competition Phase:
3 Minutes of the following
5 pull ups
5 thrusters @ light weight
Rest 2 minutes
3 minutes of the following
5 Burpees
5 overhead squats @ lightweight
Rest 2 minutes
3 minutes of the following
5 Box jumps
5 power cleans @ lightweight
Rest 10 minutes
Repeat sequence.
Concentrate on rounds and keeping consistent throughout each set of workout. Concentrate on breathing and not killing yourself.
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