Vagabonds Working Together..

No Grain Challenge Day 3

*Vagabond Kids Program on Wednesday, May 2nd @ 3:45 pm. Click HERE for Workout of the Day.*

*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

*Thoughts*

The Vagabond Community is growing each week, and people are beginning to see the benefits of our training and programming at Vagabond CrossFit. My Mind has been racing with things ranging from my Prep for Regionals, The No Grain Challenge, and the dedication that I have been seeing from some of our Vagabonds. You guys are making huge strides in your performance, and the results are beginning to show. Alot of you signed up for the Vagabond No Grain Challenge Part 3, and I am positive we are going to see some great results. If you keep a level head, keep that level of determination, you will see the results. Thoughts will be running through your head, and you will have that devil on that one side of of your shoulder, telling you that you cannot do it. Remember it is only 50 days of your life, which adds up to less than 1 percent of your total life, if you live to the age of 77 years old. You all have made huge leaps and bounds, and if you keep on track, those will keep growing, and your accomplishments will keep going forward. Try to make Vagabond your second home, and realize the opportunities you have to succeed in your life in your fitness goals, by putting your health and fitness at the top of your list!

I. Dynamic and Mobility Prep Warm-Up:

5 minutes of movement prep work
+
3 rounds of the following
GH Back ext. x 5
R arm kb swing x 5
L arm kb swing x 5
double unders x 10
+
Clean Review
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A. Close Grip Bench Press(12-16 inches grip width), 3 sets of 3 @ 21×2(Compare to April 23rd,2012)
B. 10 Minutes of Tech Work, Power Clean, work to medium set of 3, concentrate on speed and tech
C. 4 Sets of the following:
55 Seconds Set on the Clock:
5 Touch N Go Power Cleans(Stay at same weight each set)
*Remaining Time Finish as Many Sprints as Possible with 40 Meters Lined Out*
*Rest 2:30 between sets*
B. Competition Phase:
10 Minutes of the following:
1 Minute Row
1 Minute Kettlebell Swings
Rest 7:00 Minutes
10 Minutes of the following:
1 Minute Row
1 Minute Burpees
Rest 7:00 Minutes
10 Minutes of:
1 Minute Row
1 Minute Double Unders
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