"Throwdown Competition this Weekend at CrossFit Southie + Vagabonds Competing"(11.7.2013)

*CrossFit Southie Throwdown Competition this Saturday, November 9th + Sunday, November 10th*

This weekend at CrossFit Southie, we will have close two dozen Vagabonds competing in the RX and Scaled Divisions of the CrossFit Southie Throwdown Competition. We encourage all Vagabonds to come and support their fellow gym members during their weekend of competing on this fall weekend. We want to send a huge appreciation and congratulations to every Vagabonds who is competing this weekend, and we wish you the best of luck during the long weekend competition.

Address to Competition Location Here.

Vagabond CrossFit On Ramp Beginners Class Starts Monday, November 18th, 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.*

*We will be running Specials for our Beginners Class in November, December, and January. The cost of the Beginners will be only $99.*

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, November 18th, 2013. There are no more than 5-6  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.

*Some of Last Years Group at the Throwdown Competition at Southie.*

KLG_7484

I. Dynamic and Mobility Prep Warm-Up:
Competition Phase Prep Warm-Up
3 Minutes of Zone 1 Work
+
5 Minutes of Shoulder Prep + Mobility
+
2 Rounds of the following
sotts press + Press snatch balance
Handstand Push Up
strict T2B
double unders
+
Lifestyle + Fitness Phase Prep Warm-Up
3 Minutes of Zone 1 Work
+
3-5 minutes of mobility prep
Foam Rolling/Myofascia Release
+
3-5 minutes of workout prep
row 100 meters
wall squats x 5 reps
wall angels x 5 reps
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions
AMRAP 20 Minutes of the following:
250 Meter Row
10 Burpees
200 Meter Run
Airdyne Can be Subbed for Running(15 Calories)
B. Fitness Phase
Maximum Aerobic Power Sessions
Every Minute on the Minute for 10 Minutes of the following:
Odd Minutes: 5-7 Push Press @ 70% of 1RM
Even Minutes: 12-15 Burpees
+
Rest 2 Minutes
+
Every Minute on the Minute for 10 Minutes of the following:
Odd Minutes: 25 Second Step Down Box Jumps
Even Minutes: 25 Second Running or (15 Calories Airdyne)
+
Rest 2 Minutes
+
5 Minutes of the following:
25 Double Unders or 50 Single Unders
7 Push Ups or DB Strict Press
C. Competition Phase
Rest Day or Zone 1 Day or Mobility Day
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
Post Comments to Nutrition Page.