"Vagabond and Craic and VBC Beach Day"(7.20.2012)
*Vagabond CrossFit On Ramp Beginners Class Starts Monday, July 30th, 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 July 30th . 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. Claases fill up quickly, so contact us as soon as possible to reserve your spot today.
Click HERE for Pricing Page and Summer Specials for the Beginner’s Class.
*Vagabond and Craic Get Together this Saturday, July 21st @ 10:30 am*
This Saturday we will be having a team training session at Vagabond CrossFit. We plan on getting everything going @ 10:30 am. So, please show up at 10:00 am or little after to participate. The purpose of these sessions is to begin preparing you all for competitions. Everyone is welcome to attend but keep in mind that these will not be coached classes. They will be training sessions. When you all arrive we will write up a bunch of things for you guys to do and then hit the clock. The goal is to create a competitive environment and have you
all feed off off of it. We will still be doing our regular 9:00 am Group Class, this is just for people who are interested in working out with another gym, and having a good fun time with some great people. If you have not been contacted by us individually
and would like to attend please email me.
*Vagabond Beach Day on Saturday, August 18th @ Horseneck Beach*
We will be performing our second annual destination workout at the Beach this year. Last Year we ventured to Blue Hills, and it was a huge success. This year we have chosen Horseneck Beach in Westport for our destination for our workout. We will perform a classic workout, and then after as a gym hang at the beach and soak up the sun. All family, friends, and Vagabonds are welcome. We will be meeting @ Vagabond between 8 am and 8:15 am. So, please mark this on your calendar, and get ready for a great time!
I. Dynamic and Mobility Prep Warm-Up:
5 minutes of movement prep work
2 rounds of
wall angels x 7
barbell shoulder press x 5
barbell push press x 5
plank hold x 30 seconds
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A. Close Grip Bench Press @ 70%, 8 sets of 3, rest 1 minute between sets. Compare to July 6th. Concentrate of speed out of the bottom.
B1. Standing Shoulder Press @ @ 21×1, 3-5 reps x 3 sets, rest 2 minutes.
B2. Ring Rows @ 31×0, 3 sets of 6-8 reps, rest 2-3 minutes. People who are capable can either use boxes to increase difficulty or use a weight vest to increase difficulty.
C. 5 Rounds of the following:
5 touch n go squat cleans @ 135/95, 115/80, 95/55
*Level 1 can sub touch n go squat cleans with THRUSTERS to keep the right stimulus response.*
Goal: 5 minutes or lower.
B. Competition Phase:
A. Snatch Pulls @ 100% of your best snatch, 184.108.40.206.2, concentrate on full triple extension, rest 2 minutes.
B. Muscle Clean, 220.127.116.11.2, concentrate on fast elbows and fast turnover, rest 2 minutes.
C1. Seated Barbell Shoulder Press @ 21×1, 6-9 reps x 3 sets, rest 2 minutes.
C2. Weighted Supinated Pull Ups @ 21×0, 4-6 reps x 3 sets, rest 2 minutes.
D. Back Extensions @ 30×1, 10-12 reps x 3 sets, rest 2 minutes. Use dumbbell to increase difficulty. Place under the chin.
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