"Vagabond Olympic Lifting and Second Day of Testing of No Grain"(11.20.2012)
Vagabond Re-Test of No Grain Challenge Workouts Today!
Email No Grain Challenge, Before and After Pictures to Kevin by end of Wednesday Night.
*Vagabond Olympic Lifting Class on Tuesday, November 20th @ 6:35 pm. CLICK HERE FOR WORKOUT.*
Schedule for the Thanksgiving Week:
Tuesday: 6 am, 7 am, 9 am, 12 pm, 4:30 pm, 5:35 pm, 6:35 pm, 7:35 pm classes
Wednesday: 6 am, 7 am, 9 am, 12 pm, 4:30 pm, 5:35 pm, 6:35 pm classes
Thursday: 9 am class
Friday: 9 am and 10 am classes
*Vagabond CrossFit On Ramp Beginners Class Starts Monday, December 10th, 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 December 10th. 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.
I. Dynamic and Mobility Prep Warm-Up:
7 minutes of mobility prep work
*ankles, hips, upper back, scap. retraction
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5 minutes of workout prep
row 150 meters
5 burpees
5 kettlebell swings
5 squats
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Thor. Extension on Foam Roller
II. Phases Strength and Conditioning:
A. Lifestyle and Fitness Phase:
Aerobic Power Tester
A. Aerobic Power Tester
AMRAP 15 Minutes of the following:
10 Kettlebell Swings
15 Burpees
*Compare to October 10th, 2012*
B. Competition Phase:
Lactate Power + Skill Work
A. 3 Sets of the following:
AMRAP Thrusters in 30 seconds @ 95/65 lbs
Rest 0 seconds
Row 250 Meters @ 95%
Rest 4:00 minutes between sets.
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Rest 10 or more minutes(The longer you rest and recover the better)
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B. 3 Sets of the following:
AMRAP Power Snatch in 30 seconds @ 115 lbs/75 lbs
Rest 0 seconds
Sprint 200 Meters @ 95%
Rest 4:00 minutes between sets.
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C. L-Sit Holds on Pull Up Rig: Practice for 10 Minutes
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