"The VBC No Grain Challenge Starts Today(Monday, April 30th)(4.30.2011)

The Vagabond No Grain Challenge Starts Monday, April 30th, 2012

Vagabond No Grain Challenge!

*It is that time, and we will be running another edition of the Vagabond No Grain Challenge Part 2. The Vagabond No Grain Challenge will start this Monday, April 30th, and will run until June 18th, 2012. We have whole lot of people signed up, and I am anxious to see the results of some of the people in the gym. Remember, this is not just a weight loss contest, but a performance testing contest as well. We will be testing three different areas of fitness, and at the end of the challenge we will see the results. All people participating in the Challenge, must come in on Monday to get their measurements, weight, body fat percentage, and workouts completed on Monday. We will run a slightly different schedule for Monday, April 30th, so please look at the times below. We will also be handing out packets of information and folders to all those people who are participating in this challenge, with some helpful information and the guidelines. So, get ready to change your life around, and get ready to see some results! People who are not participating in the No Grain Challenge, you can still perform the No Grain Challenge Workouts. One of the scoring criteria will be your participation on the Vagabond Nutrition Talk Facebook Group Page, so get ready to posts on the Facebook Group Page, and create some chatter.*

If you have not paid the 15$ registration fee for the No Grain Challenge, please bring in money on Monday.

Schedule for Monday, April 30th, 2012:

6:00 am, 7:30 am, 9:00 am, 9:45 am, 12:00 pm, 4:15 pm, 5:30 pm, and 6:30 pm

*Next On Ramp Class Date Starts Monday, May 14th, 2012*

On Ramp is a prerequisite and will prepare you to safely complete a regular class.  A new session will start on Monday, May 14th. These classes run three times a week for two weeks. The next open on ramp will begin May 14th.  There are no more than 8  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

John and Ben pulling some sleds.

I. Dynamic and Mobility Prep Warm-Up:
Coaches Option x 7 Minutes to 10 Minutes
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: No Grain Challenge Test Workouts
Workout # 1:
Ten Minute Time Limit: Find a 3 Rep Max Deadlift
Workout # 2:
Total Time is Your Score:
Run 400 Meters, Rest 120 seconds, Run 400 Meters
Workout # 3:
For Time of the following:
21-15-9 of:
Thrusters @ 95/65
Pull-Ups or Ring Rows
B. Competition Phase:
A. Clean Deadlift, 3.3.3 @ 32×1, work up to 110% of your best clean
B. Squat Clean and Jerk on the minute x 10 minutes, go up in weight each and make tougher
C. Front Squats, 3 sets of 5 @ 32×1, rest 2:00 minutes between sets
D. For Time of the following:
20 Deadlifts @ 225 lbs/135 lbs
20 L Pull-Ups
15 Deadlifts @ 255 lbs/165 lbs
15 L Pull-Ups
10 Deadlifts @ 275 lbs/185 lbs
10 L Pull-Ups
5 Deadlifts @ 315 lbs/225 bs
5 L-Pull-Ups
Post Results to Comments.