"TGIF"(4.6.2012)
Eric!
*Next On Ramp Class Date Starts Monday, April 23rd, 2012*
On Ramp is a prerequisite and will prepare you to safely complete a regular class. A new session will start on Monday, April 23rd. These classes run three times a week for two weeks. The next open on ramp will begin April 23rd. There are no more than 10 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. For all questions please call or email us at:
[email protected] or 508 930 8734
*World Jump Rope Champion Coming to Vagabond, Friday, April 27th @ 6:30 pm*
All Vagabonds pay close attention, as we will be having Molly Metz, world jump rope champion coming to Vagabond for an Hour Long Seminar on Friday, April 27th. All of us struggle with jump roping, and alot of people ask how do I get better at this skill. Well, we have provided you with a great outlet and a great seminar to attend at Vagabond CrossFit. The cost of the seminar will only be 10$, and this is very worthwhile for the training you will get within that hour. Molly has been a world class jump roper her whole life, and her technique and training is being used across the world, to better people in their jump roping skills. You must reserve your spot for this clinic, and please email us at the following email to reserve your spot today. There will be a limited amount of spots, so please take advantage and reserve your spot today.
Click HERE to see Molly’s Website and Videos.
Email the following to reserve your spot today:
Power Skips!
I. Dynamic and Mobility Prep Warm-Up:
5 minutes of movement prep work
+
3 rounds of
wall squats x 5
wall angels x 5
kb swings x 5
+
Shoulder Press Review
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A. Shoulder Press, 1.1.1.1.1.1.1, rest as needed between sets
B1. Front Squat @ 85%, 3 x 3(Get Numbers from December 30th, 2011), rest 30 seconds
B2. Side Bridge, 20 seconds hold each/side x 3 sets, rest 90 seconds
C. 4 Sets of the following:
15 Burpees As Fast As Possible
Row x 30 seconds
*Rest 3 Minutes between sets*
B. Competition Phase:
A. Power Clean x 1/ Hang Power Clean x 1/ Squat Clean x 1, rest 60 seconds x 5 sets, medium weight, focus on speed
B. Jerk Cluster, 1.1.1 x 3 sets, rest 2 mins between sets. Go up in weight, and make each set tough reps. So perform 1 rep, then rack it, then perform another rep, then rack it, then perform another rep, and then rest.
C. High Bar Back Squat @ 21×1, 3.3.3, rest 2 mins between sets
D. For Time of the following:
3 Rope Climbs @ 15 Feet
12 Front Squats @ 135 lbs/95 lbs
3 Rope Climbs @ 15 Feet
9 Front Squats @ 135/95 lbs
3 Rope Climbs @ 15 Feet
6 Front Squats @ 135/95 lbs
3 Rope Climbs @ 15 Feet
3 Front Squats @ 135/95 lbs
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