"Team Component"(2.7.2012)

The On Ramp Program is best for Beginners and Best for Newcomers to our Strength and Conditioning Program. Contact us for more information in the Contact Information Section.


A. *Our next On Ramp or Beginner’s Program starts on Monday, February 20th, 2012. Our On Ramp Classes run on Monday, Tuesday, and Thursday at either 10:30 am or 7:30 pm. This is the best Beginner’s Program around, and starts you off in the right direction in understanding our Strength and Conditioning Program. Please contact us through our email or give us call to set up your free consulation. Also, current Vagabond Members, if you refer a person to our On Ramp Progra, you will receive a discount on your next month’s membership fee.*

*Contact us at [email protected] or call us at 508-930-8734*

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. *Vagabond Olympic Lifting Class on Tuesday, February 7th @ 6:35 pm. Come work with Coach John Dunlap on your olympic lifting skills and get some great coaching.*

*Click Here to see Workout of the Day.*

D. Are you doubting yourself for signing up for the CrossFit Opens? Well here is a good write up about your participation in the CrossFit Opens!

The Opens for the CrossFit games begin in a few short weeks. February 22 to be exact!!! VBC needs everybody to register for our team. Here’s the deal…… Everybody loves a little magic in their lives!!!  I also understand that most of us find ourselves outside in the little circle!   But………….
*Don’t be intimidated! The WODs are going to be posted on Wednesday and done in class on Saturday or can be done during the week just like any other WOD we would have done. So you’re going to do the workout anyway whether you like it or not!
*Every movement is scalable, just like any other day!!!
* A “bad” score will not hurt the team- but the more people who register will help the team!!!
* It’s fun!!! Especially when you see your name up on the CrossFit Games participant board and you can follow how our team is doing and ranked!
* Just like any other day-you WILL get it done!!!! Have you ever not finished a workout to date for any other reason than injury? Umm…No!
* And the number one excuse I’ve heard this week….”I don’t like competing”!
Hate to break it to ya, but that’s what you do every day!!!!! Each day when you step foot in the box you compete with yourself, the people around you, the board, the clock, a previous time, a previous weight, a previous number of reps, and well, you get the idea!!
I am registered!
I am nervous!
I am definitely out of my comfort zone!
I am excited to see some magic!!!!!
Your turn!

Henry less than a month off the On Ramp Program, and already making huge strides in his Fitness. Keep up the good work Henry!

I. Dynamic and Mobility Prep Warm-Up:
3-5 minutes of Z1 prep work
*thoracic ext x foam roll*
2 rounds of
db ext. rot. x 3/side @ 3030
push up or ring dip x 5
good mornings x 5
Team Component Review
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
It’s  a Surprise… With a teammate you will have a great time, and always good to try something different. Workout will be announced when you walk through the Vagabond Doors…
B. Competition Phase:
A. Complete the following:
3 Sets of:
3 Snatch Pulls @ 110% x 3 reps
Run 30 seconds @ 85%
*Rest 3:00 minutes*
3 Sets of:
Power Snatch x 5 @ tough weight
Row 30 seconds @ 85%
*Rest 3:00 minutes*
3 Sets of:
Power Snatch x 7 Touch N Go- Moderate weight
Airdyne x 30 seconds @ 85%
*Rest 15:00 Minutes*
B. Light Row @ 1500 m @ 75%
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