"The CrossFit Opens + Spreadsheet Testing for Competition Phase"(4.8.2013)

*Spreadsheet Testing for Competition Phase*

We will be going through two weeks of testing for the Competition Phase People. Please check to see if your name is on the list. This is very important as we are gathering data over the next two weeks to enhance our programming for all those on the Competition Phase. I will need everyone to put in their data on the tracking system, which will be on the VAGABOND WEBPAGE HOMEPAGE. This will only enhance our ability to make a better program for the group. Please input numbers on the webpage, and we will see where we will go from in two weeks for all our Competition Phase People.

*The  2013 CrossFit Opens are in the Books*

The CrossFit Opens are over, and this year was a very successful season for all Vagabonds. We had over 75 people sign up under the Vagabond CrossFit Affiliate, and each and very person put their best effort forward. This is all we can ask from each other, is putting the best foot forward. The best quote I got from a member was the following, “Hey Kevin, I do not care what others are doing, and I truly do get excited about each and every workout. I know I will never make the Regionals, and this is fine. However, I know each week, could be a time where I reach a personal milestone, and when I do, it makes my life that much better!”

The above quote is exactly how people should approach the Opens. You do the best that you can do, and that is the final means to get to the ends. You put your best effort forward, and at least you know that you gave it your all throughout the five weeks. Through a positive mindset, good things will happen. Through Vagabonds three core principles of Dedication, Patience, and Consistency, you will achieve and obtain your goals that you set forward for yourself. I am a big component of Lifestyle Coaching, and through setting goals, it allows you to have aspirations. Set your goals high, but also have realistic goals in your mindset. You are all inspirations to all the Vagabond Coaches, and through your hard work and dedication, you make each one of us proud each day.

Keep Moving Onward and Keep Moving Forward!

 Vagabond CrossFit On Ramp Beginners Class Starts Monday, April 15th, 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 Monday, April 15th, 2013. 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 z1
+
3 minutes of mobility work
*ankles, hips, t-spin
+
4-5 minutes of workout prep
x-band walks
good mornings
strict chin ups
50m run
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Press Intense + Upper Body Press/Core + Row MAP
A. Close Grip Bench Press @ 22×1, 4-6 repetitions x 3 sets, rest 2 minutes between sets.
B1. DB Push Press @ 50×1, 6-8 repetitions x 3 sets, rest 1:30 between sets.
Concentrate on the 5 seconds Negative Portion of the way down
B2. Plank Holds x 30 seconds x 3 sets, rest 1:30 between sets.
C. 15 Sets of the following on the Airdyne Machine:
40 seconds @ 90%
20 seconds @ 50%
B. Fitness Phase:
Clean Moderate + Clean Battery + Row or Airdyne Sessions
A. Power Clean, work to a heavy single. 12 Minute Time Limit
B. Power Clean AMRAP x 3 Minutes @ 70% of your above weight.
C. 20 Sets of the following on the Rower Machine:
40 Seconds @ 90%
20 Seconds @ 50%
C. Competition Phase:
*This is Spreadsheet Testing. Please Put in Your Numbers on the Spreadsheet on the Vagabond Webpage.*
Upper Body CP Tester + Upper Body Pull CP Tester + Aerobic Tester
A. Strict Press, 1 Rep Max.
B. Weighted Pull Up, 1 Rep Max @ 20×1.
C. 10 Minute Airdyne Tester: As Many Calories in 10 Minutes
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