"Sunday Gym Closed + Monday Class Schedule + Post-Workout Supplementation"(11.10.2013)

*Schedule for Weekend + Holiday Schedule for Veterans Day on Monday*

1. Sunday, November 10th: Gym Closed due to Competition + Coaches Competing

2. Monday, November 11th(Veterans Day):  6:00 am, 9:00 am, 12:00 pm, 430 pm, 535 pm, 635 pm, 735 pm

Vagabond CrossFit On Ramp Beginners Class Starts Monday, November 18th, 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.*

*We will be running Specials for our Beginners Class in November, December, and January. The cost of the Beginners will be only $99.*

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, November 18th, 2013. There are no more than 5-6  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.


Post-Workout Supplementation by Mike Kesthley

For athletes seeking performance, it’s essential to fuel, and refuel appropriately. many people “know” they must refuel after a hard bout of training, but a lot of folks do it without accuracy. I’m going to do a bit of a post-reversal, and talk about the formulas and timing this week, and talk about specific types of carbs/protein next week.

Some of the formulas I use with athletes:
0.8g/kg carbohydrate + 0.4g/kg protein. At 2.2lbs per kg, for a 165lb (75kg) athlete this works to 60g carbs and 30g protein.
Body Fat% based formula:
Post Training Fuel Male: Post Training Fuel Female:
above 12% – 30g pro/10g carb above 16% – 20g pro/10g carb
8-12% – 30g pro/25g carb 12-14% – 20g pro/20g carb
below 8% – 30g pro/40g carb below 12% – 20g pro/30g carb
Now, keep in mind, these are very general guidelines; while they do take weight and BF% (which is an indirect inverse measure of insulin sensitivity), it doesn’t really account for the type of training. More guidelines:
CNS dominant sessions will require less PWO carbs, and more PWO protein (think 5×5 deadlift)
Cellular dominant sessions will require less protein, and more carbohydrate. (think 10km run)
CNS/Cellular sessions (true mixed modality. I hate the term, highly inaccurate, but people get it: “heavy metcon” require both HIGH carb + protein