"Vagabond Olympic Lifting and Garage Games this Weekend"(11.6.2012)

Day 23 of VB No Grain Challenge

*Vagabond Olympic Lifting Class on Tuesday, November 6th @ 6:35 pm. CLICK HERE FOR WORKOUT.*

*Vagabond CrossFit On Ramp Beginners Class Starts Monday, November 26th, 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 November 26th. 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.

*Garage Games at CrossFit Southie this weekend, Saturday, November 10th, and Sunday, November 11th*

We will be having some of our Vagabonds competing in the RX and Scaled Divisions of the final portion of the Northeast Garage Games at CrossFfit Southie. All are encourage to attend and cheer on your fellow Vagabonds as they give it their all at this yearly held competition at CrossFit Southie. All support is greatly appreciated and once again we want to thank everyone who signed up to compete and also for those who signed up to volunteer at the event. Here are the directions to CrossFit Southie.


I. Dynamic and  Mobility Prep Warm-Up:
7 minutes of mobility prep work
*ankles, hips, upper back, scap. retraction
3 minutes of workout prep
5 air squats
5 air angels
5 push ups
2 Minutes of Partner Wall Ball Tosses:
Between two people, you will complete as many wall balls by tossing the object off the wall to your partner.
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Static Core/Scap + Running MAP Based + Low %’s
A1. Side Bridges x 20 seconds/each side x 3 sets, rest 1minute between sets.
A2. DB Laying Powell Raise @ 30×1, 6-8 reps x 3 sets, rest 1 minute between sets.
B. 5 Sets of the following:
3 Minutes of the following:
Run 100 Meters
7 DB Push Press
7 Box Jumps or Step Ups
*Rest 2:00 Minutes between sets*
B. Fitness Phase:
Rotational Core/Scap + Rowing MAP Based + Low %’s
A1. Seated Med Ball Russian Twist x 20 reps(10each side) x 3 sets, rest 1:00 minute.
A2. Front Rack Walking Lunges @ 11×0, 6-8 reps(each leg) x 3 sets, rest 1:30 between sets.
*Choose moderate weights at first. These are walking lunges, so they are walking, not staying in place.
B. 5 Sets of the following:
3 Minutes of the following:
Row 200 Meters
7 Barbell Push Press @ 95/65, 75/45
*Rest 2:00 Minutes between sets*
C. Competition Phase:
Lactate Power + Skill Work
A. 7 Sets of the following @ 90% or above effort
10 Kettlebell Swings(American)
5 Burpees
Sprint 100 Meters
*Rest 5 Minutes between sets.*
B. Max L-Sit Hold(Parallets)
3 Max Attempts(Rest as needed between attempts)
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