Vagabond CrossFit On Ramp Beginners Class Starts Monday, June 2nd, 2014. 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 Monday, June 2nd, 2014. There are no more than 6-8 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 vbcrossfit@gmail.com or call us at 508 930 8734. Classes fill up quickly, so contact us as soon as possible to reserve your spot today.
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*Vagabond Internal Throwdown Competition on Saturday, June 21st*
(Sign-Up Here for Competition)
Sign up now for the first Annual Vagabond Throwdown Challenge on Saturday June 21st at 9:00AM. This is an internal competition for Lifestyle and Fitness athletes and will be a one day, free competition with one winner in each group. The Challenge will test familiar movements and energy systems that we train on a consistent basis at the group classes. Anyone can take part in this competition and at the end we will crown the winners for men and woman in both the Lifestyle and Fitness phases. Keep an eye out for a Facebook event invitation and all are encouraged to participate in this fun day!The challenge will go from 9AM-3PM and we will celebrate after with a VBC BBQ! Keep your eyes peeled for the sign up sheet which will be sent soon through a Facebook Event Page- if you want to compete you should “join” the event! This is a great community builder and a great way to spend a Saturday with your friends and fellow members of the gym. One male and one female from both Lifestyle and Fitness will be crowned winner at the end of the day!
I. Dynamic and Mobility Prep Warm-Up:
3 Minutes of Zone 1 Work
+
3-5 Minutes of the following:
Hip Mobility + Shoulder Mobility
+
4-6 Minutes of the following:
Row 100 Meters
Run 100 Meters
10 Goblet Squats @ 30×1
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions
15 Minutes of the following @ 80%:
12 Step Ups(6/each leg)
50 Meter Farmer’s Walks
Row 200 Meters
+
Rest 5 Minutes
+
5 Sets of the following:
45 Seconds on Airdyne @ 85%
45 Seconds Rest + Walk
B. Fitness Phase
Clean and Jerk Intense + Squat Intense/Upper Body Pull + Aerobic Work
A. 1 Power Clean + 1 Squat Clean + 1 Push Jerk @ 70%, x 4 sets, rest 2 minutes between sets.
B1. Front Squat @ 20×1, 3-4 reps x 3 sets, rest 1:30 between sets.
B2. Heavy DB Bent-Over Row @ 31×1, 6-8 reps/each x 3 sets, rest 1:30 between sets.
C. 4 Sets @ Moderate Aerobic Effort:
2 Minutes on the Clock:
90 Seconds of Row
Remaining Time, complete Burpees.
Rest 90 seconds between sets
C. Competition Phase
Jerk Intense + Deadlift/Press(Volume-Gymn) + Lactate Training
A. Split Jerk @ 90%, 1 rep x 7 sets, rest 2-3 minutes between sets.
B1. Deadlift, 2 reps x 5 sets, rest 90 seconds.
B2. Strict Press, 4 reps x 5 sets, rest 90 seconds.
C. 3 Sets of the following:
20 Second of Power Snatch @ 95/65 lbs
20 Second Box Jump @ 24/20
20 Second Kettlebell Swings @ 70/53 lbs
Rest 4 Minutes between sets
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