"Vagabond No Grain, Vagabond Olympic Lifting, and Video on Why We Use the Hook Grip"(10.2.2012)

*Vagabond of the Month for September has been announced on our Vagabond of the Month Page. Check out this special page for our Vagabonds, and see what the Vagabond of the Month for September has to say about his stay with Vagabond and overall feelings! CONGRATS!


*Vagabond Olympic Lifting Class on Tuesday @ 6:35 pm*


*Vagabond CrossFit On Ramp Beginners Class Starts Monday, October 22nd, 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.

*Training Session with Coach B and Why the Hook Grip is Important*

You all know I travel with Coach Burgener for the Olympic Lifting Seminar Crew, and here is a good video explaining why the Hook Grip is so important.

I. Dynamic and Mobility Prep Warm-Up:
5 minutes of mobility work
2 rounds of
wall angels x 5
wall squats x 5
goblet squats x 5
one arm kb lunge x 10m/arm
II. Lifestyle Phases Strength and Conditioning:
A. Lifestyle and Fitness Phase:
Maximum Aerobic Power Sessions: 15 Minutes on/5 Minutes off/15 Minutes on/15 Minutes off
*All these efforts shall be at 90%. People should be concentrating on control of breathing, sustainability, and not killing themselves!*
A. 15 Minutes of the following @ 90%:
Run 200 Meters
10 DB Clean(Hang Position)
5 Burpees
10 Step Down Box Jumps
Rest 5 Minutes(Walking and Active)
B. 15 Minutes of the following @ 90%:
Row 350 Meters
15 Goblet Squats
100 Meter in Total: Single Arm Waiter Carry with KB(44,35/25/18)
*On Waiter Carries, please make sure shoulders are externally rotated and showing arm pits, and no lazy elbows or shoulders!!!*
B. Competition Phase:
Lactate Endurance + MAP Low Percentage
A. 5 Rounds for time of the following @ 97%:
7 Power Cleans @ 155/95
5 Burpees
Rest 15 Minutes to 25 Minutes
B. Perform the following on the Airdyne:
5 Sets of the following:
1 Minute @ 90%(Average MPH: Women(18-20 mph)/Men(23-25 mph)
2 Minutes @ 50%(Light Work)
*This will be how you feel, and go at your own pace. If you are good to go, then go at the directed rate of perceived exterion, if not back off, and hit at very low intensity and zone 1 work.*
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