Standing Tall!
Next Vagabond On Ramp Beginner’s Class Update:
The On Ramp on Monday, March 12th is sold out and there are no more spots available. However, we will be starting our next On Ramp Beginner Series on Monday, April 2nd, 2012 at either 10:30 am or 7:30 pm. If you wish to reserve a spot for the next On Ramp Class, please contact us at [email protected] or call us at 508 930 8734 to set up an appointment for your free evaulation and assessement at Vagabond Today! Take the next step to improving your overall health and fitness!
CrossFit Opens Workout 12.3 Scores:
If you performed the workout as RX on Thursday or Saturday, please get your scores in by 8:00 pm tonight. Everyone did a great job this week, and I am proud of everyone for tackling such a brutal workout. It is amazing to see how the community comes together on a saturday morning, and everyone is there for eachother. We have two more weeks of the Opens left, and let’s make it a great last two weeks. Overall it has been very successful, and everyone has done a great job. The scores for the scaled division after Week 3 will be posted on the website with the top 3 people in the male and female scaled division categories. Keep up the great work and keep working hard!
Neal has been training hard and in a little more than 4 weeks, Neal will be tackling the Boston Marathon!
I. Dynamic and Mobility Prep Warm-Up:
Coaches Option x 10 Minutes
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A. Deadlift, build to a tough single fast(Time Limit 10 Minutes)(Compare to December 28th, 2011)
B. For Time of the following:
Run 200 m
Thrusters x 10 repetitions @ moderate weight
Run 200 m
Thrusters x 10 repetitions @ moderate weight
Run 200 m
Thrusters x 10 repetitions @ moderate weight
C. Single Unders x 30 seconds x 30 seconds rest x 7 sets(Total 7 Minutes- Light Work/Recovery)
B. Competition Phase:
A. Front Squat @ 85%, 3 x 3, rest 2:00 minutes between sets
B. Strict Press @ 3110, 2-4 reps x 5 sets, rest 2:00 minutes
C. Thruster Speed Practice, Max 4 Sets, 5-10 repetitions, rest 2:00 minutes between sets
D. Pistol Practice x 10 Minutes- No More than 80 repetitions in total
Post Results to Comments.