"Vagabond of the Month + Olympic Lifting on Monday"(11.4.2013)

*Vagabond Olympic Lifting Class on Monday, November 4th. CLICK HERE FOR WORKOUT.*

*Vagabond of the Month for November: Lisa Flaherty*

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*Read Her Bio on the Vagabond of the Month Link. CLICK HERE.*

Vagabond CrossFit On Ramp Beginners Class Starts Monday, November 18th, 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.*

*We will be running Specials for our Beginners Class in November, December, and January. The cost of the Beginners will be only $99.*

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, November 18th, 2013. There are no more than 5-6  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.

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I. Dynamic and Mobility Prep Warm-Up:
Competition Phase Prep
3 Minutes of Zone 1 Work
+
3-5 Minutes of the following
Muscle Snatch 3-5 reps
Overhead Squat 3-5 reps
Snatch Balance 3-5 reps
+
4-6 Minutes of the following
Shoulder Mobility + Hip Mobility
+
Lifestyle + Fitness Phase
3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine
+
3-5 minutes of workout prep
Row 100 meters
5 goblet squats
5 push ups
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Press Intense/Single Leg Moderate + Aerobic Based
A1. Strict Press @ 20×1, 6-8 reps x 3 sets, rest 1:30 between sets.
Compare to Monday, October 14th
A2. Goblet Rack Position In Place Lunge, 8-10/each leg x 3 sets, rest 1:30 between sets.
B. 5 Sets of the following @ High Aerobic Effort:
25 Seconds of Burpees
Rest 30 Seconds
25 Seconds of Airdyne
Rest 30 Seconds
25 Seconds of Goblet Squats
Rest 30 Seconds
B. Fitness Phase
Bend CP + Upper Body Push Vertical + Lactate Based
A. Power Clean Cluster, 1.1.1, work to a moderate to heavy cluster of 1.1.1(12 Minute Time Limit)(Rest 15 Seconds in between each repetition)
B. Close Grip Bench Press, 4 sets of 3, rest 1:30 between sets.
C. For Time of the following:
30 Unbroken Hang Power Cleans @ 95/65, 75/45
Row 500 Meters
These Cleans must go unbroken, choose weight wisely
C. Competition Phase
Squat Intense + Snatch Moderate + Clean and Jerk Moderate
A. High Bar Back Squat @ 78%, 3 reps x 3 sets, rest 3-4 minutes between sets.
B. Moderate Snatch Clusters @ 135/85, 6 reps on the minute, every minute x 5 minutes.
C. 5 Sets of the following:
Row 300 Meters @ 90%
Rest 30 Seconds
Clean and Jerk Cluster, 1 repetition drop, 1 repetition drop
Rest 3 Minutes between sets
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