"Sunday Funday"(2.12.2012)

Melissa Going Hard on the Airdyne aka the Devil's Tricyle as it is called now in Vagabond...

A. Vagabond Schedule for Sunday, February 12th, 2012:

10:00 am Regular Group Class Schedule

11:00 am Kettlebell Group Class- Come work with Coach John and Coach Kevin on your skills with Kettlebell. Click HERE to see Workout of the Day or look to the right of the webpage for the new Vagabond Kettlebell Blog.

B. The CrossFit Season is upon us, and we want all Vagabond Members to sign up for this 5 week long competition that will be held within Vagabond Strength and Conditioning. Do it to see how you stack up against others from around the world, and also to help represent Vagabond as a gym. The more people we can get to sign up from the gym, the more we can get the Vagabond Name out there. Together we can go in as ONE UNIT, and no matter come out as winners. Also, we have created a team link, so sign up, register, create a profile, and then look for the Team Name, CrossFit Vagabond to add yourself to the Vagabond Team.*

*Click Here to Register for the CrossFit Opens and represent Vagabond CrossFit. Make sure you sign up for our affiliate team as CROSSFIT VAGABOND.*

C. On Ramp Sessions

The next open on ramp will be starting on February 20. It will run every Monday, Tuesday, and Thursday at 10:30 am or 7:30 pm. If this is not an option for you, then we do have individual personal training that you can register for on your own time, with a trainer, for 5 longer sessions that will teach you what you would have learned in on ramp. Your first step in this amazing journey is to contact Vagabond for an evaluation at 508-930-8734.

On Rampers getting after some Agility Drills...

I. Dynamic and Mobility Prep Warm-Up:
5 minutes of movement prep
2 rounds of
wall angels x 10
back extension x 10
double unders x 10
Hamstring Mobility
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A. Row @ Light Intensity @ 75% @ 1000 m Row
B. 4 Sets of the following:
30 second Box Jumps
Rest 30 seconds
30 second Wall Ball
Rest 30 seconds
30 second KB Deadlift
Rest 30 seconds
2 Minutes of Jump Rope Active Recovery
Rest 30 seconds
B. Competition Phase:
Mobility x 60 Minutes— This is mandatory.. Take it easy, work on your mobility and recovery..
Post Results to Comments.