"Vagabond No Grain Challenge Workout 1 + 2, and Olympic Lifting Class"(10.9.2012)
REMINDER WE WILL BE STARTING OUR 7:00 AM CLASS ON TUESDAY!
*Vagabond Olympic Lifting Class on Tuesday @ 6:35 pm.*
*Vagabond CrossFit On Ramp Beginners Class Starts Monday, November 5th, 2012. 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 October 22nd . 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. Claases 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.
*Vagabond No Grain Challenge Workouts are on Tuesday and Wednesday*
Please remember that we will be holding our Vagabond No Grain Challenge Workouts on Tuesday and Wednesday of this week. The following week, the No Grain Challenge will begin on Monday, and will run for 35 days. When you come in on Tuesday, please remember to head upstairs and weight yourself, and write down your records on your journal data. We will also be handing out packets of information that will guide your a long your way in this challenge. Please remember to write down your scores for the test workouts as well, as these will be tested a month from now. Anyone who owes the No Grain $20 for the Challenge, please give to trainer, and have them circle and mark off your name.
I. Dynamic and Mobility Prep Warm-Up:
7 minutes of mobility prep
*ankles, hips, t-spine
2 rounds of
x-band walk x 5
wall squats x 5
goblet squats x 5
double unders x 10
90 Degree Quad Stretch
Front Rack Position Stretch
II. Lifestyle Phases Strength and Conditioning:
A. Fitness and Lifestyle Phase:
VBNGC Workout 1 + 2:
A. Front Squat @ 20×1, build to a 1 rep max in the this movements. 15 to 18 Minute Time Limit.
*Compare to August 1st, 2012*
Suggested Build Up for 1 Rep Max: 50% x 5, 60% x 5, 70% x 3, 75% x 3, 80% x 2, 85% x1, 90% x 1, go for personal record.
B. Sprint 800 Meters For Time or 3 Minute on Airdyne for Max Calories.
B. Competition Phase:
Lactate Endurance Tester + MAP Low Percentage
A. Complete the following for time of:
3 Minutes on the clock:
Complete 30 cals on airdyne
Remaining Time complete as many thrusters with time remaining @ 85/55
rest as needed
B. Complete on Rowing Machine:
10 sets of the following @ 70% of:
Row 250 Meters, rest 1::30.
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