"Testing Week for Competition Phase and Fitness Prep Week"(9.24.2012)
*Reminder to all Vagabond about our new 7:35 pm class on Monday, Tuesday, and Thursday!*
*Free Introduction Class for all Hopeful, New Vagabond Members on Saturday, October 6th @ 10:00 am*
*Vagabond Kids Program on Monday, September 24th @ 3:45 pm*
*Vagabond CrossFit On Ramp Beginners Class Starts Monday, October 1st, 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 October 1st . 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.
*Vagabond No Grain Challenge Part 3 starting in October*
We will be starting our Third Part of the Vagabond No Grain Challenge on Monday, October 15th, 2012. This will be our third edition of this Challenge, and we have seen great results in the past. The cost of the No Grain Challenge will be $20, and the winner will receive prizes ranging from cash to new clothing apparel from major companies. We will be doing our testing for workouts on Monday, October 8th thru Wednesday, October 10th. More information will be released next week, but please sign up over the next two weeks, to get your name into the Challenge.
PLEASE EMAIL THE FOLLOWING TO RESERVE YOUR SPOT.
I. Dynamic and Mobility Prep Warm-Up:
7 Minutes of Movement Prep Warm-Up
2 Rounds of the following:
Band Walk x 5/each side
Trap 3 Raise x 3/each side
Air Squats x 15 reps
II. Lifestyle Phases Strength and Conditioning:
A. Fitness and Lifestyle Phase:
Bend Tech Oly + Bend CP + Squat/Pull Battery
A. Snatch Progressions Review x 10 Minutes….
B. Snatch, Build to a 1 Rep Max in the Snatch… This can be squat, power, or split Snatch.
C. Complete the following for time of:
Front Squat from Ground @ 135 lbs/95 lbs, 95/65 lbs
Chin Over Bar Pull Ups
*Scaled Versions for Pull-ups*
Level 1: Jumping Pull Ups
Level 2: Banded Pull Ups
B. Competition Phase:
Front Squat CP + 85% Testing +Weighted Chin Up CP
A. Front Squat @ 30×0, work to a 1 rep max.
Rest 10 Minutes
B. Front Squat AMRAP @ 85% of 1 Rep Max @ 30×0 x 1 set(Tempo Must be followed)
C. Weighted Chin Up Max, work to a 1 rep max
Rest 10 Minutes
D. Weighted Chin Up AMRAP @ 20×0 x 1 set
*This is how you get your number to perform weighted chin up.*
If you weight 200 lbs, and your 1 rep max is 50 lbs for weighted chin up is 50 lbs, then your total is 250 lbs. You take the number 250 x .85 = 212 lbs, then you minus your bodyweight, so it would be..
250-212= 38 lbs… Then you use this number for your weighted chin up max, 38 lbs for AMRAP.
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