"Thursdays MAPS Training"(6.14.2012)

High Bar Back Squat-

*Maximum Aerobic Power Training at Vagabond CrossFit*

As some people are noticing, we are following a specific template at Vagabond CrossFit over the last 6 to 8 weeks. On Monday, Wednesday, and Friday, you can tell we are concentrating on either a squat, upper body pull, or bending movement for a strength portion of the template. After we have completed the strength portion of these days, we move onto a higher intense workout, where we are working out for a time domain of 1 minute or less, and then taking a huge chunk of rest time between 4 to 5 minutes. This energy system that we are trying to illicit is called the Lactate Power Energy System. This is an effort performed at nearly 100%, where we are concentrating on two modalities, and putting a max effort into that certain set. After the 1 minute of work, we are taking long breaks, built into to ensure we are recovering appropriately, and that we are staying consistent with our time domains during the set workouts.

The other days, which are Tuesday and Thursday, are more concentrated on Maximum Aerobic Power Training, which is an energy system where we are working at 80% to 90% of our ability, but with the goal of maintaining and staying consistent throughout each set of workouts. These days can consist of monostructural work, or varied movements that will be involved with bodyweight movements, or moderate weightlifting. The goal here is not to go to failure, but to maintain a pace of consistency, and be able to concentrate on our breathing throughout the workout.

“Maximal Aerobic Power training is one the most elegant and simplistic ways to
develop your aerobic system in a controlled and progressive manner. Once an
individual has reached a base level of the aerobic conditioning, and a base
level of understanding intensity and recovery when using multiple modalities
they can and should be doing these style of training sessions in order to reach
the potential in physical fitness…if their goals/lifestyle/etc are in line
with this.”

*Michael Fitzergald’s outline of the Maximum Aerobic Power Training System.*

High Bar Back Squat Part Two

*Vagabond CrossFit On Ramp Beginners Class Starts Monday, June 18th, 2012. Contact us for more information and to sign up.*

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 June 18th . There are no more than 6-9 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.

I. Dynamic and Mobility Prep Warm-Up:

5 minute dynamic warm up
*thoracic ext., low back mobility
2 rounds of
wall squats x 5
db power snatch – light x 2/side
barbell thrusters x 5
Skill Review: GHD Sit-Upx 10 Minutes
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
12 Minutes of the following:
Run 200 Meters
15 Kettlebell Swings
5 Burpees
Rest 10:00 Minutes
12 Minutes of the following:
Row 250 Meters
7 Hang Power Snatch @ moderate weight
14 Lunges
B. Competition Phase:
Rest Day
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