*Vagabond CrossFit On Ramp Beginners Class Starts Monday, July 9th,  2012. Contact us for more information and to sign up.*

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 July 9th . There are no more than 6-9 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.

*Vagabond CrossFit No Grain Challenge Winners and Results*

I want to send a huge thank you and a congrats to all the participants of the Third Vagabond No Grain Challenge. We saw some amazing results, and the biggest factor was seeing the improvements in the prescribed workouts handed out by Vagabond CrossFit. Everyone worked hard, and some of you saw some amazing results. I want to give a big congratulations to the three winners of the No Grain Challenge, and the hard work that you all put into this challenge. Remember, this challenge was not only for 50 days, but to try to open everyones eyes to a healthy way of living, and a chance to give people to train for something over a given period of time. We want people not only to workout, but to make this a part of their lifestyle, and see results for the rest of their life. Congrats to everyone!

Here are the numbers for the whole gym and their achievements:

Total Weight Lost: 132 lbs
… Total Inches Lost in Waist: 33 inches
Total Inches Lost in Hip: 42.5
Total Weight Increased on Deadlift: 417 lbs
Total Time Decrease in 400 Meter Sprints in Seconds: 316 seconds, This is HUGE!
Total Time Decreased in “Fran”:  2,074 seconds or 35 minutes and 30 seconds.

*The Final Numbers in the Workouts, show something is going right within Vagabond CrossFit, and just tells you to keep coming in and keep working hard!*

First Place Winner: $250 Check and WOD Gear Gift Certificate

Chris Benoit

Results:
Total Weight Loss: 20.2 lbs
Body Fat Percentage Loss: 5.5%
Waist Loss: 5 Inches
Hip Loss: 3 inches
Deadlift 3 Rep Max Increase: 65 lbs
Total Seconds Improved on 400 Meter Sprints: 27 Seconds
Total Improvement on “Fran”: 4 Minutes and 29 Seconds

Second Place Winner: $100 Check and Stronger. Faster. Healthier Protein.

Larry Fleischman
Total Results:
Weight Loss: 12 lbs
Body Fat Percentage: 5%
Waist Loss: 2.5 inches
Hip Loss: 1.5 inches
Total Increase Deadlift 3 Rep Max: 10 lbs
Total Seconds Improved on 400 Meter Sprints: 23 Seconds
Total Improvement on “Fran” Workout: 1 Minute and 53 Seconds

 

Third Place Winner: $50 Check and Choice of Vagabond T-Shirt

Stacie Lombardi
Total Results:
Total Weight Loss: 11.4 lbs
Body Fat Percentage: 1.5%
Waist Loss: 3 Inches
Hip Loss: 3 Inches
Total Increase on Deadlift 3 Rep Max: 10 lbs
Improvement on “Fran Workout: 2:00 Minutes

I. Dynamic and Mobility Prep Warm-Up:
5 Minutes of Prep Work Movement
+
2 Rounds of the following:
10 Air Squats
10 Spiderman Lunge
10 Indian Push Ups
(Coach will run this warm up, count out reps and run them through)
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
10 minutes of the following @ 80% aerobic
5 pull ups or jumping pull ups
10 Burpees
Run 200 meters
Rest 5 minutes
10 minutes @ 80% aerobic of
5 hang power cleans @ 95/65, 75/45
10 Burpees
Run 200 meters
Rest 5 minutes
10 minutes @ 80% aerobic of
5 ring dips or push ups
10 walking lunges
Run 200 meters
B. Competition Phase:
Rest Day
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