"Vagabond Olympic Lifting Class and Vagabond No Grain Challenge Part 3"(9.18.2012)
*Vagabond Olympic Lifting Class on Tuesday, September 18th @ 6:35 pm*
*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.
*Vagabond No Grain Challenge Part 3 starting in October*
We will be starting our Third Part of the Vagabond No Grain Challenge on Monday, October 15th, 2012. This will be our third edition of this Challenge, and we have seen great results in the past. The cost of the No Grain Challenge will be $20, and the winner will receive prizes ranging from cash to new clothing apparel from major companies. We will be doing our testing for workouts on Monday, October 8th thru Wednesday, October 10th. More information will be released next week, but please sign up over the next two weeks, to get your name into the Challenge.
I. Dynamic and Mobility Prep Warm-Up:
5 minutes of mobility work
+
2 rounds of
x-band good mornings x 5
wall squats x 5
wall angels x 5
strict mixed grip chin up x 3-5
+
Review of Movements
II. Lifestyle Phases Strength and Conditioning:
A. Lifestyle and Fitness Phase:
Maximum Aerobic Power Session:
6 Minutes of the following:
20 Hurdle Hops(10 each side)
10 DB One Arm Snatches(From the Ground)(5 each arm)
5 Burpees
*Rest 3:00 Minutes*
6 Minutes of the following:
20 Double Unders or 50 Single Unders
10 DB One Arm Presses(5 each side)
5 Step Down Box Jumps
*Rest 3:00 Minutes*
6 Minutes of the following:
Row 250 Meters
15 Air Squats
10 Sit-Ups
*Rest 3:00 Minutes*
6 Minutes of the following:
Run 200 Meters
20 Walking Lunges w/ one db in one hand(odd walking)(10 on each side)
5 Kettlebell Swings
B. Competition Phase:
Lactate Endurance Tester + MAP Low Percentage
A. Four Rounds for time of the following @ 100%
Sprint 100 Meters
Thrusters x 10 @ 95/65
+
Rest 15 Minutes or more..
+
B. Low MAP Percentage of the following:
3 Sets of the following:
Airdyne @ 70% x 3 minutes
Airdyne @ 80% x 2 minutes
Airdne @ 50 x 1 minute
Post Results to Comments.