Vagabond Thanksgiving Food Drive to Support the Easton Food Pantry
Attention all Vagabonds- let’s give back this Thanksgiving and support our community. Join us for a charitable work out on Saturday November 23rd at 9AM to support the Easton Food Pantry. You will notice a HUGE stack of brown grocery bags on the front desk- please take one (or more!) and fill it up with groceries to help a family in need this Thanksgiving. Please come to the workout with your grocery bag as a donation to this amazing organization! About the Food Pantry: Since 1978, The Easton Food Pantry has been dedicated to providing food to our neighbors in times of need. As long as there are hungry people in our community, our doors and hearts will be open to help.
Vagabond CrossFit On Ramp Beginners Class Starts Monday, December 9th, 2013. 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.*
*We will be running Specials for our Beginners Class in December and January. The cost of the Beginners will be only $99.*
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, December 9th, 2013. There are no more than 5-6 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 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.
Click HERE for Pricing Page and Specials for the Beginner’s Class.
I.Dynamic and Mobility Prep Warm-Up:
Competition Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of the following:
row 100 meters
3 handstand push ups
3 strict toes to bar
row 100 meters
+
3-5 minutes of the following:
hip mobility, ankle mobility, etc…
+
Lifestyle + Fitness Phase Prep
3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine
+
3-5 minutes of workout prep
goblet squats x 5 reps
row 100 meters
slow wall angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense/Upper Body Pull/Single Leg + Squat Mod/Upper Body Push/Core
A1. Romanian Deadlift @ 20×1, 6-8 reps x 3 sets, rest 1 minute.
A2 Ring Rows @ 30×1, 6-8 reps x 3 sets, rest 1 minute.
A3. DB Box Step Ups @ 11×1, 6-8 reps/each leg x 3 sets, rest 1 minute.
B1. DB Zotman Curls @ 30×1, 6-8 reps x 3 sets, rest 1 minute.
B2. Back Extensions @ 30×1, 8-10 reps x 3 sets, rest 1 minute.
B3. Anchored Sit Ups, 15-18 reps x 3 sets, rest 1 minute.
B. Fitness Phase
Bend CP+ Upper Body Pull/Upper Body Pull + GYMN Core
A1. Deadlift @ 20×1, 4 reps x 4 sets, rest 1:30
A2. DB Zotman Curls @ 30×1, 8-10 reps x 4 sets, rest 1:30
A3. DB External Rotations @ 30×1, 6-8 reps/each side x 4 sets, rest 1:30
B. 5 Rounds for time of the following:
10 Deadlifts @ 135/95, 115/75
10 Push Ups or Scale Number to Appropriate Number
C. Competition Phase
Jerk Moderate + Squat Moderate(Back Squat) + GYMNASTICS Based Skill/Bend + Skill Based Work
A. 12 Minutes of Skill Based Work: Every Athlete Choices 1 to 2 Movements to Work on Skill Component
B. Split Jerk Cluster @ 73%, 1.1.1.1.1 x 3 sets, rest 2-3 minutes between sets.
C. High Bar Back Squat @ 20×1, 78%, 4 reps x 4 sets, rest 2-3 minutes between sets.
Go Up slightly from Wednesday, November 20th, 2013
D. Every 120 Seconds Complete the following for 20 Minutes of:
1 Rope Climb @ 15 Feet
2 Muscle Ups or 3 Chest to Bar Pull Ups + 3 Ring Dips
3 Deadlifts @ 275/185 lbs
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