Day 22 of VB No Grain Challenge

*Vagabond Gets into the Holiday Spirit by setting up a Toys for Tots Donation Area*

(Donation Bin will be in Vagabond from Monday, November 5th thru Monday, December 17th, 2012)

Here at Vagabond we realize the importance of giving back to community and to charity. Every year we pick a local or national charity to raise money, food, or items for during the holiday season. This year we have chosen the organization, Toys for Tots. I know we all have heard of this organization before, and it would be greatly appreciated, if all Vagabonds, could bring in some sort of new toy to be given to those children who are less fortunate in the South Shore Area.

As the holiday season approaches, the Marines of Greater Boston area are busy working with our sponsors to make sure that the wishes of needy children come true.

The Toys for Tots program has traditionally been one of the most nationally recognized non-profit programs in the United States. From its inception in 1947, the program has continuously provided a means for needy children.

MISSION:  The mission of the U.S. Marine Corps Reserve Toys for Tots Program is to collect new, non-violent, unwrapped, toys each year and distribute those toys as Christmas gifts to needy children in the Greater Boston community.

We would like to extend a thank you to the many sponsors and concerned citizens whose assistance and goodwill have made our program one of the most successful in the country. Our Greater Boston Toys for Tots program has gained national notoriety as a result of your cooperation, diligence and hard work.

We also want to assure the less fortunate families throughout the Greater Boston area of Massachusetts that your children will be taken care throughout the holiday season.  Marines take pride in our work ethics, results, and serving our communities and country.  There is no better satisfaction than seeing the smile of a child during the holiday season. After all, “every child deserves a little Christmas!”

*Vagabond CrossFit On Ramp Beginners Class Starts Monday, November 26th, 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 November 26th. 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.

I. Dynamic and Mobility Prep Warm-Up:

Mobility Prep – 7 minutes
ankles, hips, upper back, scap. retraction
+
workout prep – 5 minutes
3-5 wall angels
3-5 wall squats
20 meter waiters walk(kb)
3-5 x-banded good mornings
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Bend Intense + Single Leg/Upper Body Push Conditioning + Row Sprints
A. Deadlift @ 20×0, 5-6 reps x 3 sets, rest 2 minutes between sets.
B1. Walking Lunges(No weights) @ 11×0, 12-15 reps/each leg x 3 sets, rest 1 minute between sets.
B2. DB Flat Bench Press @ 30×0, 6-8 reps x 3 sets, rest 1 minute between sets.
C. For Time of the following:
Row 1000 Meters
Kettlebell Swings x 25 reps
Row 750 Meters
Push-Ups x 25 reps
Row 500 Meters
B. Fitness Phase:
Bend Oly + Squat/Pull Battery + Single Leg
A. 15 Minutes on the Clock, Work to Tough Double in the Power Clean, you can drop the weight in between each rep, these are not touch and go.(12 Minute Time Limit)
B1. Front Squat @ 20×1, 2-3 reps x 7 sets, rest 1 minute between sets.
B2. Kipping Chest to Bar Pull Ups Cluster, 4.4 x 7 sets, rest 1 minute between sets.
*Women can do pull ups with chin over bar.*
C. Lateral Box Step Ups Single Leg, 6-8 reps x 3 sets, rest 1:30 between sets.
C. Competition Phase:
Snatch Intense + Squat/Press/Pull Battery
A. Muscle Snatch, work to a heavy single in this movement.
B. Snatch Pull @ 100% x 2 reps x 3 sets, rest 3 minutes between sets.
C. AMRAP 25 Minutes of the following:
4 Handstand Push Ups
8 Pistols(4 each leg)
12 Pull Ups(Women can scale to 8 pull ups)
*Rest 60 seconds between each set completed*
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