"Vagabond No Grain Challenge Part 4 starts in Two Weeks"(5.2.2013)

*Vagabond No Grain Challenge Part 4 Edition Starts on Monday, May 13th, 2013*

*Cost of the No Grain Challenge is $25 a person, winners will receive some new gear and other items as well. The last winners, Julie Kelly, and Walter Mirrione, both won some great prizes, as they were our last No Grain Winnners.*

*Please see Kevin to see sign up and get registered for the No Grain Challenge!*

The next Vagabond No Grain Challenge starts in less than two weeks. We will be doing three areas of testing for our workouts, then you will challenge yourself for 35 days of No Grain and No Sugar during that time period. We also will ask people to take before pictures on their own at their house, and then after pictures to see their results. We will take quick measurements, but the goal of the No Grain Challenge is to advertise a healthy way of living, and not just promoting a fad or diet. The life change that you will go under will be tough in the beginning, but as time goes on, you will begin to notice certain changes from how you feel, the way you look, and overall your complete sense of yourself. We were one of the first CrossFit Gyms, to hold these challenges, so we have seen some great results over the last Four plus Years of putting these on. If you need more information, please look at the bottom of the Vagabond Webpage, for the Nutrition Guides and No Grain Challenge Rule Books or CLICK HERE for items.

Vagabond CrossFit On Ramp Beginners Class Starts Monday, May 13th, 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.*

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, May 13th, 2013. There are no more than 4-6  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:
3 minutes of z1 work
+
3-5 minutes of mobility work
ankles, hips, t-spine
+
3-5 minutes of workout prep
x-band walks
db ext. rot.
double unders
strict push ups
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Maximum Aerobic Power Sessions
10 Minutes of the following:
Run 200 Meters
10 Step Down Box Jumps
5 Plank Walk-Outs
+
rest 5 minutes
+
10 Minutes of the following:
Run 200 Meters
8 Knee Raises
4 DB Push Press @ moderate weight
B. Fitness Phase:
Maximum Aerobic Power Sessions:
For Time of the following:
100 Wall Balls
90 Double Unders or 180 Single Unders
80 Walking Lunge Steps
70 Double Unders or 140 Single Unders
60 Knees to Elbows or Knee Raises
50 Double Unders or 100 Single Unders
40 Hang Power Cleans @ 95/65
30 Double Unders or 60 Single Unders
20 Push Press @ 95/65
10 Double Unders or 20 Single Unders
C. Competition Phase:
OFF Day or Zone 1 Work
15 Minutes of Light Running
+
15 Minutes of Light Clean and Jerk Technique
Work to Light Single, no more than 60% of best clean and jerk
+
15 Minutes of Light Running
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