"Vagabond Olympic Lifting Class and Registration for the Vagabond No Grain Challenge"(9.25.2012)
*Vagabond Olympic Lifting Class on Tuesday @ 6:35 pm. CLICK HERE FOR WORKOUT.
*Vagabond No Grain Challenge Sign Up and Changing Your Lifestyle for 35 Days*
1- You will be asked to take a photo of yourself or by a Vagabond Coach. At the end of the challenge, the winners will be asked to give the pictures, so we can see the change in your physical appearance, which is always helpful to everyone!
2- Community Driven meaning how often you are in the gym, how you help out other other, participation on the Facebook Community, and overall participation in the gym
3- You will be tested on different variant of workouts, and will then be tested once again at the end of the challenge.
Please do not look at this event as a specific weight loss competition, but as a way to change your lifestyle for the good of your health. We all struggle with nutrition in our everyday lives, and events like this are great to giving you confidence, and also building our COMMUNITY. The results we have seen over the past 3 No Grain Challenge Events have been amazing, and the winners can attest for this as well. We are here to not only make you fit within a physical appearance, but we want you to be mentally healthier, and giving this lifestyle a chance is just a small part of your life. So, sign up, and get on it. You have until the end of the week to get your name into the registration email.
EMAIL THE FOLLOWING:
*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.
I. Dynamic and Mobility Prep Warm-Up:
7 minutes of movement prep work
*ankles, hips, t-spine
2 rounds of
wall squats x 5
strict chin ups x 3-5
x-band walk x 5/side
ghd sit ups x 8-10
II. Lifestyle Phases Strength and Conditioning:
A. Fitness and Lifestyle Phase:
Aerobic Power Tester III:
400 Meter Run
80 Double Unders or 250 Single Unders
70 Air Squats
60 Double Unders or 150 Single Unders
40 Cals Rowed
30 Box Jumps
20 Push Ups
400 Meter Run
B. Competition Phase:
Anaerobic Lactate Endurance Testing
21-15-9 of the following:
Power Cleans x 135 lbs
Post Results to Comments.