"Vagabond Massage Therapy Specials + Vagabond Yoga Class"(12.4.2013)
- 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
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 [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.
I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep + Competition Phase Prep
3 minutes of z1 work
3-5 minutes of mobility work
*ankels, hips, t-spine
3-5 minutes of movement prep
goblet squats x 5
wall angels x 5
single unders x 10
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions
Start: 3 Minute Airdyne Calorie Sub Maximal Effort
Rest 1 Minute
10 Minutes of the following:
3 Plank Walk Outs
6 KB Swings
12 Box Jumps
Rest 4 Minutes
10 Minutes of the following:
50 Jump Rope Singles
20 Airdyne Calories
B. Fitness Phase
Squat CP + Core/Upper Body Push + AD ALEND/BodyWeight Cond
A1. Front Squat @ 20×1, 50% of 1 rep max, 6 sets of 2 reps, rest 1 minute between sets.
A2. DB Bent Over Row @ 20×1, 6 sets of 4-6 reps heavy, rest 1 minute between sets.
B1. Heavy Russian Kettlebell Swings, 15-18 repetitions x 5 sets, rest 1 minute between sets.
B2. Back Extensions, 8-10 repetitions x 5 sets, rest 1 minute.
B3. Airdyne, 30 seconds x 5 sets at hard effort, rest 1 minute.
C. Competition Phase
Clean Intense + Squat Moderate(Back Squat) + Clean or Snatch Tech + Posterior Chain/Core
A. Squat Clean @ 85%, 1 rep x 7 sets, rest 2 minutes between sets.
B. Pause High Bar Back Squat @ 70% @ 30×1, 2 reps x 6 sets, rest 2 minutes between sets.
C. Snatch Complex(work to moderate weight, focus is technique)
Barski Snatch(3 Hang Power Snatches) + 3 Overhead Squats x 3 sets, rest 2 minutes.
D1. GHD Raises with bands @ 10×1, 6-8 reps x 3 sets, rest 1 minute.
D2. 30 Seconds Single Arm KB Rack Carry @ 70 lbs/53 lbs x 3 sets/each side, rest 30 seconds between each arm.
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