"Successful Fundraiser by Vagabond and Last Couple Days to Register for CrossFit Opens"(3.4.2013)
*CrossFit Opens and the Following Templates for Each Phase of Training*
At Vagabond we take our programming to the next level, and realize the importance of having a plan of action for the near and far future. As we all know by now, the CrossFit Opens are less than 3 days away and every Vagabond should take the opportunity to sign up and represent the gym you workout at, which is Vagabond. Through a well designed and carefully thought out program, which is essential to everyones overall goals, but also keeping people here for longevity you will see the benefits of being at Vagabond. The CrossFit Opens are a worldwide event that the new beginner to the elite crossfitter will take part in. At Vagabond, we will have an in house competition as well, where each person in the scaled division will have an opportunity to participate in the workouts, and put a score in through the Vagabond System and CrossFit Opens System. The only way you can take part in the Vagabond Scaled Division(which any athlete can take part in), will have to register through the CrossFit Opens Site, and choose VAGABOND CROSSFIT as your affiliate.
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 25th, 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.
*Vagabond Fundraiser for the Ellie Fund for Breast Cancer Awareness. Vagabond raised close to $2000 in one day.*
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 minutes of mobility work
*ankles, hips, upper back
3-5 minutes of workout prep
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Press Intense(Horizontal) + Upper Body Press/Core + Airdyne MAP
A. Close Grip Bench Press @ 20×1, 6-8 reps x 3 sets, rest 2 minutes between sets.
B1. DB Push Press @ 40×1, 8-10 reps x 3 sets, rest 1:30
Concentrate on the 4 seconds Negative Portion on the way down
B2. Anchored Sit Ups x 15 seconds AMRAP, rest 5 seconds, Anchored Sit Ups x 15 seconds x 3 sets, rest 1:30
C. Perform the following on the Airdyne @ the following Percentages:
6 Sets of the following:
1 Minute @ 90%(Monetize Your Miles Per Hour)
Rest 1 Minute, Walk and Recover
B. Fitness Phase:
Snatch Moderate+ Clean Battery + Row or Airdyne MAP Session
A. Power Snatch @ 70% Cluster, 1.1.1 x 3 sets, rest 2-3 minutes.
Get Results for 1 Rep Max for Percentage on December 3rd, 2012
B. Power Clean for 2 repetitions on the minute, every minute x 7 minutes.
Choose a weight that is challenging, but not where you will be failing
C. 5 Sets of the following @ 80% effort:
Up and Back Sprint in Gym @ 10 Meters x 30 seconds, rest 30 seconds
rest 3 minutes
5 sets of the following @ 80% effort:
30 seconds of Rowing @ 500 meter pace, rest 30 seconds
Look at February 20th, 2013 for 500 Meter Time
C. Competition Phase:
Snatch Mod + Clean + Jerk Mod + Gymn Prep
A. Squat Snatch Cluster @ 65%, 1.1.1 x 5 sets, rest 2-3 minutes between sets.
B. Clean and Jerk Cluster @ 70%, 1.1.1 x 5 sets, rest 2-3 minutes between sets.
C. Chest to Bar Pull Ups x 5 on the minute, every minute x 7 minutes.
D. Ring Dips x 7 on the minute, every minute x 7 minutes.
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