"Vagabond Olympic Lifting Class and Excerpt from Pushing Forward"(1.29.2013)

*Vagabond Olympic Lifting Class on Tuesday, January 29th @ 6:35 pm. CLICK HERE FOR WORKOUT.*

*Pushing Forward and Never Giving Up*

Through my learning experience, I have come to realize the importance of JUST GIVING IT YOUR ALL in everything you do. I am a big believer on waking up in the morning, and just having a plan to crush anything that is put in front of you. This does not mean a workout, or snatching the most weight, and setting personal records. I can also be talking about how you go about handling your business, how you handle your clients, and how much effort you put into your job and THE SUPPOSED thing you love to do!

I love what I do, and I live it. I love to program, I love to learn, I love to ask questions, and I love being the person to get their first. Through my love, I try to make my people, my gym, my clients, and personally myself, the best we all can be. Through Hard Work and Dedication, anything can seriously be accomplished to an extent, as long as if you know your boundaries.

To be Successful you must sacrifice the things you love and the things you want to do for fun. I know personally I must sacrifice going out, giving up the pleasures in life, being lazy for a day, or even resting, to get to where I want to be in the next year, five year, and ten years. I not only hope to be successful beyond my measures,  but I hope to surpass my goals. I am never satisfied of where I am. People who know me, say look where you were five years ago, and how much you have accomplished, but I reply back,  and say, there is so much more to accomplish, and I know the guy down the street, or the guy in the other town could be working just as hard as me or even more!

So why would I want to be complacent and be happy of where I am today?!
The simple answer is, sometimes happiness is great, but sometimes happiness can turn to complaceny, which  in turn can lead to failure!

You can be happy with what you achieve, but move onward, and go forward for me!

Example of someone who is happy at the moment, but sees there is something else down the road to achieve would be TOM BRADY from the New England Patriots. This guy just keeps working and going and moving forward to be as successful as possible!

Through my trials and tribulations, I know I cannot get complacent, as this will lead to failure.

Vagabond CrossFit On Ramp Beginners Class Starts Monday, February 18th, 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 February 18th. 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. 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:
2-3 minutes of z1 work
4-6 minutes of mobility work
ankles, hips, upper back rotation work
3-5 minutes of movement prep
wall squats
db ext. rot.
x-band walk
double unders
back ext.
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Maximum Aerobic Power Sessions(Cyclical):
*Look at Friday, November 10th for your records on 500 meter Row Time Trial*
12 Sets of the following:
Row x 1:00 minute @ 90%
Rest/Walk x 1:00 minute.
Take 5-7 seconds off your best 500 meter time pace. So if your best 500 meter row is 1:55, then row for the 1 minute @ 2:00.
B. Fitness Phase:
Maximum Aerobic Power Sessions:
8 Minutes of the following @ 90% of:
5 Step Down Box Jumps
10 Russian Kettlebell Swings
10 Airdyne Calories
Rest 4 Minutes
8 Minutes of the following @ 90% of:
Run 100 Meters or Airdyne x 10 Calories
10 Barbell Push Press @ 95/65
5 Burpee Plate Jumps
Rest 4 Minutes
8 Minutes of the following @ 90% of:
24 Double Unders or 50 Single Unders
12 Sit Ups
6 Burpees
C. Competition Phase:
3 Sets of the following @ 90% of:
1 Minute of Airdyne, rest 5 minutes between sets.
Rest 10 minutes
3 Sets of the following:
25 Handstand Push Ups For Time
100 Double Unders For Time
Rest 3 Minutes
Rest 10 minutes
3 Sets of the following:
25 Chest to Bar Pull Ups For Time
500 Meter Row For Time @ 90%(Take 3-5 seconds off your best pace)
Rest 3 Minutes
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