"Vagabond of the Month for June and Schedule for the Holiday Week"(7.2.2012)
*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.
*Special Vagabond Kids for all Ages, 5 thru 14 years of age, being held this Monday, July 2nd @ 10:15 am.*
Click HERE for Workout and Details.
Vagabond of the Month for June:
Nikki Mills Robles
Where you are originally from and/or where you live now:
I’m originally from Stamford, CT, I’m currently living in Stoughton.
Month you were born in:
What days/times you typically train at VBC:
All days, usually the evening classes
Anything else interesting/unique about you that you’d like to share:
I bought a foreclosure in Stoughton in November of 2011, my wife and I gutted the whole house and then rebuilt the entire thing. We put up walls and ceilings, put down floors, built a second bathroom, painted, did trim work, I never knew I was capable of some of the things I did. I consider it my biggest accomplishment.
In addition to being a CrossFitter, I am…
A critical care nurse, a wanna be baker, an adrenaline junkie
My proudest accomplishment(s) in my training so far is/are…
Improving my lifting technique, doing more than one double under and handstand holds
Some current training goals and/or personal goats are…
Unassisted kipping and regular pull ups, to become a better runner, and ultimately become a
part of the competition phase
What’s the best thing about Vagabond?
The great community and coaches! I used to belong to the Y and when I would go there to work out I never said anything to anyone, just go about my uninspired workout and leave. Now I really look forward to coming to the gym and doing the workouts. It’s great to be able to get to know the people who you’re working out with, and the coaching staff is awesome, no matter how long it takes you to finish there’s always someone there pushing you till the end. I’m really glad I found this gym, I hope to be a part of it for a long time.
Schedule for the Holiday Week:
Monday, July 2nd: Regular Scheduled Classes
Tuesday, July 3rd: Regular Scheduled Classes
Wednesday, July 4th: 10:00 am Class Only
Thursday, July 5th: 9:00 am, 12:00 pm, 4:30 pm, 5:35 pm, and 6:35 pm
Friday, July 6th: Regular Scheduled Classes
Saturday, July 7th: Regular Scheduled Classes
Sunday, July 8th: Regular Scheduled Classes
I. Dynamic and Mobility Prep Warm-Up:
5 minutes of movement prep work
*thoracic ext., hip mobility, ankle mobility
2 rounds of
wall squats x 5
Single Arm KB Overhead lunge step x 5/arm
powell raise x 3/side
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A. Deadlift, 6 sets of 3 reps @ 70% effort, rest 90 seconds between sets.
B1. DB Press, no back support, @ 30×1, 3 sets of 4-6 reps, rest 90 seconds.
B2. Barbell Good Mornings @ 50×1, 3 sets of 8-10 reps, rest 2 minutes.
C. 4 Sets of the following:
40 Seconds on the Clock:
5 Thrusters @ 95/65, 75/45
Remaining Time Complete as many burpees as possible.
*Rest 2 Minutes and 30 seconds between sets.*
D. Core Optional Assistance Exercise: L-Sits on Paralletes.
B. Competition Phase:
A. Overhead Squat @ 21×1, 2-3 reps x 5 sets, rest 2 minutes.
B. Power Clean Cluster @ 80%, 126.96.36.199.1 x 5 sets, rest 2 minutes.
C. Front Squat, 3 sets of 3-4 reps @ 20×1, rest 2 minutes.
D. GHD Raises, 3 sets of 10-12 reps, rest 2 minutes.
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