"Testing Week for Lifestyle and Fitness Phase and Member of the Month for December"(1.7.2013)
*Member of the Month for December has been announced. Click Here to Vagabond of the Month.*
*Kids Class on Monday, January 7th @ 3:45 pm. Click Here for Workout.*
*Testing Week for Lifestyle and Fitness Phase from January 7th thru January 12th*
Reminder to all Vagabonds who are on the Lifestyle and Fitness Phase at Vagabond. We will be performing one week of testing throughout the week, so please make sure you are in throughout the week to finish off our 10 weeks cycle that we have been going through over the two and half months. These testing weeks are important to yourself and also the Vagabond Programming because it allows us to collect information over the workout year. It also allows yourself to get data for your records, and allows yourself to visually see your improvements and also your weaknesses through the calendar year.
Vagabond CrossFit On Ramp Beginners Class Starts Monday, January 28th, 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 28th. 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:
3 minutes of Zone 1 Work:
Row or Airdyne
4 minutes of mobility work
*ankles, hips, thoracic ext., adductors
4-5 minutes of movement prep
wall angels x 5
powell raise x 5/each side
row x 150 meters
strict pull ups x 3-5
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Bend Intense + Single Leg/Upper Body Conditioning + Row Sprints
A. Deadlift, work to a 1 rep max for this movement. Time Limit 15 Minutes.
B1. DB Walking Lunges @ 11×1, 8/each leg x 3 sets, rest 1 minute between sets.
B2. Barbell Strict Press(Out of Rack) @ 11×1, 6-8 reps x 3 sets, rest 1 minute between sets.
C. Row 500 meters, rest 2 minutes, Row 500 meters, rest 2 minutes, Row 500 meters.
(Score is total time with all three 500 meter rows)(Compare to November 30th, 2012)
B. Fitness Phase:
Bend Oly + Squat/Pull Battery + Single Leg
A. Work to a 1 Rep Maximum for a Clean and Jerk. 15 Minute Time Limit.
B1. High Bar Back Squat @ 41×1, 1 tough rep x 5 sets, rest 1:30 between sets.
Use less weight on Back Squat from last week, because the Tempo is different and longer duration on the down portion of the movement.
B2. DB Single Arm Bent Over Row @ 40×1, 8-10 x 3 sets, rest 1:30 between sets.
C. DB Split Squats @ 20×0, 8-10 reps x 3 sets, rest 1:30 between sets.
C. Competition Phase:
Snatch Intense + Clean and Jerk Intense + Thruster/Muscle Up(no more than 3 sets)
A. 1 Overhead Squat + 1 Snatch Balance x 4 sets, rest 4 minutes between sets. Go Heavish and see how you feel.
B. Clean and Jerk Cluster @ 70%, 1.1.1 x 3 sets, rest 3-4 minutes between sets.
C1. Thrusters, 4-5 reps x 3 sets, rest 1 minute.(Make these Heavy)
C2. Muscle Ups, 3-5 reps x 3 sets, rest 1 minute.
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