*Vagabond Yoga on Wednesday, August 29th @ 7:35 pm*
*Vagabond CrossFit On Ramp Beginners Class Starts Monday, September 10th, 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 September 10th . 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. Claases 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.
*Sunday, September 2nd Garage Games Competitors Meetings and Review of Movements*
The Garage Games Workout for CrossFit New England have been posted, and now we have about two weeks to discuss movements and also just de-stress about everything. We have about 10 to 12 people in the Scaled Division, so we will be running a Open Meeting and Discussion this Sunday, September 2nd @ 9:00 am, before the 10:00 am Powerlifting Class. So, if you want to come by and get some good pointers then come in and work with a couple Coaches who have competed in Regionals and some of the bigger competitions in Region.
Jillian
I. Dynamic and Mobility Prep Warm-Up:
5 minutes of movement prep work
*ankles, hips, upper back
+
2 rounds of
x band walks x 10/side
hip extension x 5/side
push ups x 5
+
1 Way Shoulder Stretch
II. Lifestyle Phases Strength and Conditioning:
A. Lifestyle and Fitness Phase:
Press Intense + Scap/Core + Bend/Push Battery
A. Close Grip Bench Press @ 20×1, 3.2.1.3.2.1, rest 2 minutes between sets. This is wave loading, so perform 3 reps, and rest and then 2 reps, and then 1 rep, and then for the next 3 sets, use same weight as previous for all sets.
B1. DB External Rotations @30×0, 8-10 reps x 3 sets, rest 1:30
B2. Side Bridges AMRAP/each side x 3 sets, rest 1:30
B. “Diane”
21-15-9 of the following:
Deadlifts @ 225 lbs/135 lbs
Handstand Push Ups
*Scaled Portions can be a deadlift that people can manage*
*Scaled for Handstand Push Ups are the following:
Abmat Handstand Push Ups
Hand Release Push Ups
Box Handstand Push Ups
B. Competition Phase:
MAP High Percentage: 6 Minutes on/6 Minutes off x 5 sets
6 Minutes of the following:
Row 250 Meters
10 Air Squats
5 Kipping Pull Ups
*Rest 6 Minutes*
6 Minutes of the following:
Run 200 Meters
10 Hang Power Cleans @ moderate weight
5 Box Jumps
*Rest 6 Minutes*
6 Minutes of the following:
Row 250 Meters
10 Push Press @ moderate weight
5 Knees to Elbows
*Rest 6 Minutes*
6 Minutes of the following:
Run 200 Meters
10 Walking Lunge Steps
5 Kettlebell Swings
*Rest 6 Minutes*
6 Minutes of the following:
Row Cals @ moderate effort..
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