"Vagabond Massage Therapy Offered + Vagabond Yoga @ 7:35 pm on Wednesday"(12.11.2013)

Vagabond Holiday Prices + Sales for Lindsay Sheridan Massage Therapy*
 Sports massage can be used to improve athletic performance, speed recovery, and can be utilized by all who participate in any exercise program to improve conditioning and maintain peak performance.  Research has shown, that massage can:
  • Reduce muscle tension
  • Increase range of motion
  • Improve soft tissue function
  • Decrease muscle stiffness and fatigue after exercise
  • Improve exercise performance
  • Decrease delayed onset muscle soreness
  • Reduce swelling
  • May help prevent injuries when massage is received regularly

Massage is often considered a luxury, however, the benefits of regular massage speak for themselves.  Massage therapy is an integral part in a whole body wellness.  Contact me today with any questions or to schedule your appointment. [email protected]com  Gift certificates available.  Credit cards accepted.
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Vagabond CrossFit On Ramp Beginners Class Starts Monday, January 6th, 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  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, January 6th, 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 [email protected] 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.
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I. Dynamic and Mobility Prep Warm-Up:
Competition Phase Warm-Up:
3 Minutes of Zone 1 Work
+
3-4 Minutes of Dynamic Prep Warm-Up
+
Three Rounds of the following:
20 Double Unders
7-10 Butterfly Pull Ups
8/each arm KB Snatch

Lifestyle + Fitness Phase Warm-Up:

3 Minutes of Zone 1 Work
+
4-5 Minutes of Dynamic Prep Warm-Up

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions
10 Minutes of the following @ Moderate Effort:
150 Meter Row
5 Goblet Squats
7 Burpees
9 Sit Ups
+
Rest 5 Minutes
+
10 Minutes of the following @ Moderate Effort:
Row 150 Meters
5 Push Ups
7 Air Squats
9 Sit Ups

B. Fitness Phase
Squat CP + Core/Upper Body Push + AD ALEND/BodyWeight Cond
A1. High Bar Back Squat @ 20×1, 80%, 2 reps x 5 sets, rest 2 minutes between sets.
A2. Weighted Pronated Pull Up, 2 reps x 5 sets, rest 2 minutes between sets.
B1. Romania Deadlift @ 30×1, 6-8 reps x 4 sets, rest 45 seconds.
B2. Back Extensions, 12-15 repetitions x 4 sets, rest 45 seconds.
B3. Airdyne 40 seconds @ 95% effort x 4 sets, rest 2 minutes between sets.

C. Competition Phase
Clean Intense + Squat Moderate(Back Squat) + Clean or Snatch Tech + Posterior Chain/Core
A. Squat Clean, choose 1 tough weight, and do 5 sets at this weight, rest as needed between sets.
B. High Bar Back Squat 1 ¼ , 2 rep moderate weight x 5 sets, rest as needed between sets.
C. Snatch Complex(work to moderate weight, focus is technique)
High Hang Squat Snatch x 1 rep + Mid Thigh Squat Snatch x 1 rep + 1 Deck Squat Snatch x 1 rep x 5 sets, rest as needed between sets. Short Duration. No Greater than 90 seconds.
D1. DB Back Extensions 12-15 reps x 3 sets, rest 1 minute.
D2. Weighted Right Side Bridge x 30 seconds , rest 10 seconds, Weighted Left Side Bridge x 30 seconds, rest 10 seconds, Weighted Right Side Bridge x 30 seconds, rest 10 seconds, Weighted Left Side Bridge x 30 seconds x 3 sets, rest 1 minute.

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