*Testing Week for Lifestyle and Fitness Phase from January 7th thru January 13th, 2012*

We will be coming to an end to one of our cycles of training, so we will be doing testing throughout the week of January 7th thru January 13th for the Lifestyle and Fitness Phase Athletes at Vagabond. We have come to adopt a program and template structure that runs every ten weeks, with the conclusion of each template being a test week. We will be testing different areas in Vagabond throughout this week, so we strongly encourage all Vagabonds to make a strong appearance throughout those seven days to get your numbers and data down within your journals, so we have something to build off of over the next phase of training. Please keep this in mind for your own benefit within your success at Vagabond. We do have a plan in mind for each Phase of Training, and we do have Goals in mind for each goal oriented Phase of Training.

Vagabond CrossFit On Ramp Beginners Class Starts Monday, January 7th, 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 January 7th. 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.

I. Dynamic and Mobility Prep Warm-Up:
Cyclical Warm-Up:
3 Minutes of Rowing or Airdyne
+
5 Minutes of the following:
Dynamic Prep + Coaches Option
+
4-5 Minutes of the following:
5 Band Walks/each side
10 meter Waiters Walk(w/kb)
Plank Hold x 15 seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Push Intense + Pull Intense + Squat Stamina + Short Rowing Testers
A. Push Press @ 60% of last week(December 21st, 2012), 8 sets of 2 reps, rest 30 seconds between sets.
B. Strict Supinated Pull Ups @ 20×2, 6-8 reps x 4 sets, rest 1:30 between sets.
Strict Supinated Pull Ups(Banded) @ 20×2, 6-8 reps x 4 sets, rest 1:30 between sets
Negative Pull Ups @ 40×1, 2-4 reps x 4 sets, rest 1:30 between sets.
C. Row 500 Meters for time(Look at November 9th, 2012)
B. Fitness Phase:
Lactate Endurance Tester + Zone 1 Work
A. Complete the following for time as fast as possible of:
30 Thrusters @ 95/65, 75/55, 65/35
Row 500 Meters
+
B. Zone 1 Work @ Airdyne x 15 Minutes or Rowing x 15 Minutes
C. Competition Phase:
Jerk Intense + Clean Battery + Deadlft/HSPU Moderate(no more than 5 sets)
A. Jerk, work to a heavy single as appropriate with how you are feeling for the day, Time Limit 20 Minutes.
B. AMRAP 1 Minute of Power Cleans @ 185 lbs to 225 lbs(Male)/ 95 to 115 lbs(Female)x 3 sets, rest 3 minutes between sets.
C1. Deadlift @ 70% of 1 rep max, 2 reps x 5 sets @ 22×1, rest 1 minute.
C2.Handstand Push Ups(Regional Standards)(Kipping Allowed), 8-10 reps x 5 sets, rest 1 minute.
Post Results to Nutrition Page.