*Vagabond Olympic Lifting Class on Tuesday, September 17th @ 6:35 pm.*
*Stronger, Faster, Healthier Demo + Free Tasting of Products on Tuesday, September 17th from 4:30 pm to 7:35 pm*
Will from SFH will be at Vagabond this Tuesday (9/17) starting at 4:30pm and staying through the evening classes. He will be sampling their 5 different Fish Oil flavors as well as different formulas and flavors of their protein, including some new ones. If you have any protein or fish oil related questions, it will be a good time for you to ask.
Vagabond CrossFit On Ramp Beginners Class Starts Monday, October 7th, 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.*
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, October 7th, 2013. There are no more than 5-7 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 vbcrossfit@gmail.com 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.
I. Dynamic and Mobility Prep Warm-Up:
Competition Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of the following:
sots press
hspu
strict pull ups
+
3 minutes of the following:
hip mobility
+
Lifestyle + Fitness Phase Prep
3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine
+
3-5 minutes of workout prep
wall squats
wall angles
bottoms up kb walk
double unders
II. Phases Strength and Conditioning:
A. Lifestyle Phase
CrossFit Tester/Aerobic Tester + Core Work
A. 12 Minute AMRAP of the following:
3 Strict Ring Rows(Perfect)
6 Box Jumps(Step Down)
100 Meter Run
+
Rest 3 Minutes
+
1000 Meter Row @ 80% of Best Time Trial
After Every Round Completed, Rest 30 seconds
B. Side Bridges x 12 seconds/each side x 6 sets, rest 15 seconds between sides.
B. Fitness Phase
Aerobic Tester/CrossFit Tester
4 Rounds for time of the following:
Run 400 Meters(Row or Airdyne for those with Issues Regarding Running)
15 Kettlebell Swings @ 53/35
15 Pull Ups
Here is Versions for Scaling for Pull Ups
Advanced: Perform all 15 Repetition of Pull Ups
Intermediate: If your Max Number of Kipping Pull Ups is below 10, then perform between 6-8 Kipping Pull Ups
Beginner: If you cannot perform 3 strict pull ups(men) + 1 strict pull up(women), then you must perform 12 strict ring rows to perfection.
C. Competition Phase
Press Intense + Ring Dip + Upper Body Pull(Vertical) + Rowing ALEND + Upper Body Stamina
A. Weighted Ring Dip @ 20×1, work to a 1 Rep Maximum. Build Quickly. No Longer than 6 to 8 Minutes.
B. Push Jerk, heavy single, every minute on the minute, x 8 minutes.
(Strict Press, heavy single, every minute on the minute x 8 minutes)
C1. Pendalay Barbell Bent Over Row @ 31×1, 3-4 repetitions x 3 sets, rest 45 seconds between sets.
C2. Single Arm DB Standing Press @ 30×1, 4-6 repetition/each arm x 3 sets, rest 10 seconds between arms/rest 1:30 between sets.
D. Complete for time of the following:
21-18-15-12-9-6-3 of the following:
Kettlebell Swings @ 70/44
Chest to Bar Pull Ups
Post Comments to Nutrition Page.