"Vagabond Olympic Lifting Class, 7:35 pm Class, and MAP Sessions"(9.11.2012)



*New 7:35 pm Group Class on Monday, Tuesdays, and Thursdays.*

*Vagabond CrossFit On Ramp Beginners Class Starts Monday, October 1st, 2012. Contact us for more information and to sign up.*

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 October 1st . 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.

*Southie Garage Games on November 10th and November 11th, 2012*

There are RX and SCALED divisions, so sign up now to rep Vagabond.


Mike Sitck!

I. Dynamic and Mobility Prep Warm-Up:
5 minutes of mobility work
2 rounds of
wall squats x 5
band walks x 3/side
strict chin ups x 3-6
Review of Workout
II. Lifestyle Phases Strength and Conditioning:
A. Lifestyle and Fitness Phase:
Maximum Aerobic Power Session:
7 Minutes of the following:
5 Power Cleans @ 115/75, 95/65, 75/45
7 Sit-Ups
12 Double Unders or 25 Single Unders
*Rest 5 Minutes*
7 Minutes of the following:
Row 250 Meters
5 Burpees
7 Kettlebell Swings
*Rest 5:00 Minutes*
7 Minutes of the following:
10 Walking Lunges
5 Knees to Elbows or Knee Raises
Run 200 Meters
*Rest 5 Minutes*
7 Minutes of the following:
Row x 7 Minutes of Cals
*Goal of Maximum Aerobic Power Workout*
If you watch the reps, breathing, effort, flow, constant pace – you can INDIRECTLY see that it is an aerobic effort for me – that is, i am not using re-uptake of ATP in the CP pathway for that much NOR lactate as a by product to the lower intensity…therefore and INDICATION of aerobic work where i can maintain that pace for 20 min in a 7 min effort – HENCE THE NAME – aerobic – i.e. sustainable.*
B. Competition Phase:
Lactate Endurace Tester + Aerobic Intervals
A. Complete the following for time of:
15-12-9 of the following:
Power Snatch @ 105/75
Rest 15 Minutes
10 Minutes on the Clock
Row 2000 Meters
AMRAP Double Unders
Rest 5 Minutes
10 Minutes on the Clock
Row 2000 Meters
AMRAP Double Unders
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