"Vagabond Olympic Lifting and Toys For Tots Donations"(11.27.2012)
*Toys For Tots Donation at Vagabond and their Mission Statement(DROP OFF TOYS AT VAGABOND IN PLAY PEN)*
MISSION: The mission of the U.S. Marine Corps Reserve Toys for Tots Program is to collect new, non-violent, unwrapped, toys each year and distribute those toys as Christmas gifts to needy children in the Greater Boston community.
We would like to extend a thank you to the many sponsors and concerned citizens whose assistance and goodwill have made our program one of the most successful in the country. Our Greater Boston Toys for Tots program has gained national notoriety as a result of your cooperation, diligence and hard work.
We also want to assure the less fortunate families throughout the Greater Boston area of Massachusetts that your children will be taken care throughout the holiday season. Marines take pride in our work ethics, results, and serving our communities and country. There is no better satisfaction than seeing the smile of a child during the holiday season. After all, “every child deserves a little Christmas!”
*Vagabond Olympic Lifting Class on Tuesday, November 27th @ 6:35 pm. CLICK HERE FOR WORKOUT.*
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
5 minutes of movement prep
wall squats x 5 reps
db external rotation x 5 reps/each side
kipping swing x 3 reps
Ghd sit ups x 5 reps
1 Way Shoulder Stretch
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Static Core/Scap + Running MAP Based + Low %’s
A1. Front Lean Rest(Push Up Position Hold) x 30 seconds x 3 sets, rest 45 seconds.
A2. Strict Ring Rows @ 40×1, 8-10 reps x 3 sets, rest 45 seconds.
B. As many rounds as possible in 10 minutes of the following:
Run 100 Meters
10 Barbell Push Press @ moderate weight
B. Fitness Phase:
Rotational Core/Scap + Rowing MAP Based + Low %’s
A1. GHD Sit-Ups, 10-12 reps x 3 sets, rest 1 minute between sets.
A2. Plate Scarecrow, 8-10 reps x 3 sets, rest 1 minute between sets.
(Watch Video on Vagabond Webpage, describing this movement.)
B. As Many Rounds as Possible of the following in 8 Minutes:
Row 150 Meters
Target Burpees x 5 reps(Jump as high as you can to point on wall, you must be facing wall to perform this target burpee)
C. Competition Phase:
Lactate Endurance Tester + MAP(Single Modality)
A.For Time of the following:
15 Thrusters @ 105 lbs/70 lbs
Run 400 Meters
15 Thrusters @ 105 lbs/70 lbs
B. 10 Sets of the following:
Row or Airdyne 30 seconds, rest 30 seconds.
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