"Thruster 3 Rep Max and Lactate Endurance Tester"(10.4.2012)
*Vagabond Free Introduction Class Offered this Saturday, October 6th @ 10:00 am.*
All People who are interested in Vagabond, you may attend this class as an introduction to your hopeful future experience with our Strength and Conditioning Program. Vagabond Members you can invite family, friends, and anyone you know of who is interested. We will run this Free Intro only twice a month before each Beginners Class takes place. Email us to let us know you will be coming this Saturday @ 10:00 am or just show up!
*Vagabond CrossFit On Ramp Beginners Class Starts Monday, October 22nd, 2012. 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 October 22nd . 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. Claases 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.
*Vagabond No Grain Challenge Starts on Monday, October 15th, 2012*
Our Fourth Session of the Vagabond No Grain Challenge will be starting on Monday, Octover 15th. We will be doing the testing for workouts starting next Tuesday, October 9th, as Monday will probably be a Holiday Schedule for the gym. We will be handing out packets of information during the later part of next week with some guidelness, rules, and overall how to be successful during this Challenge. Reminder, that the cost of the No Grain Challenge is $20, and please have in by next Tuesday before the testing.
You still have until this Friday to register, so please email us to save your spot today!
I. Dynamic and Mobility Prep Warm-Up:
7 Minutes of Mobility Work
3 Rounds of the following:
5 Wall Angels
5 Wall Squats
30 Single Unders
90 Degree Quad Stretch
2 Rounds @ 80% intensity of:
7 Thrusters @ lightweight
II. Lifestyle Phases Strength and Conditioning:
Squat Intense + Lactate Endurance Tester
A. Build to a 3 Rep Max Heavy in the Thruster, 15 Minute Time Limit
Prescribed Percentages to Build up:
50% x 5 reps, 60% x 5 reps, 70% x 3 reps, 75% x 3 reps, 80% x 3, use percentage of what you think you will hit for your thruster.
B. 3 Minutes of the following @ 95% to 100% of:
5 Thrusters @ 95/54, 75/45(Dumbbells can be subbed for mobility issues)
B. Competition Phase:
Clean Intense + Bend/Press Battery
A. 5 Sets of the following:
1 clean deadlift + 1 above knee squat clean, rest 2 minutes between sets.
Pull barbell from floor to just above the knee and pause for 1-2 seconds, you should feel weight distributed through mid and rear foot, tension through your hamstrings, and then stand tall, then push your hips back and descend into the same exact position, pause there and then clean. So stop at just above knee and clean, full squat!
B1. Hang Power Cleans x 3 reps x 10 sets, rest 45 seconds
B2. Close Grip Bench Press @ 30×1, 2-3 tough reps x 10 sets, rest 45 seconds
*Optional Single leg Work*
DB Split Squats @ 30×0, 6-8 reps/each leg x 4 sets, rest 1:30
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