*Vagabond Olympic Lifting Class on Monday, April 7th, 2014 @ 6:35 pm. CLICK HERE FOR WORKOUT.*
*Vagabond Sponsors Race by Honoring in Memory of Matthew Cox*
It has been decided that Team Vagabond will run the 2014 School on Wheels 5K race in the loving memory of Matthew Cox. Our 25 members who have signed up so far to make up the team, including Matthew’s aunt Kara Connolly Dupill, will run in Matthew’s memory and honor on April 26th at Borderland State Park. We are working on making team shirts and will have more information on that very soon. School on Wheels has told me I have until Tuesday to get them any more names for our team (forms and the $20 team fee can come after). Is there anyone else interested in participating in this amazing event with us? Please let me know! It’s going to be a really great day!
Please contact at melissa@vagabondcrossfit.com
Vagabond CrossFit On Ramp Beginners Class Starts Monday, April 21st, 2014. 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, April 21st, 2014. There are no more than 6-8 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
Lifestyle + Fitness Phase Prep
3 Minutes of Zone 1 Work
+
3-5 Minutes of Dynamic Stretching
+
3-5 Minutes of:
Run 100 Meters
5 Face Pulls
5 Goblet Squats
II. Phases Strength and Conditioning
A. Lifestyle Phase
Squat Intense/Upper Body Pull + Upper Body Push/Elbows Flexors + Aerobic Conditioning(Mono)
A1. Front Squat @ 30×1, 8-10 reps x 3 sets, rest 1 minute.
A2. Elevated Ring Rows @ 30×1, 6-8 reps x 3 sets, rest 1 minute.
You raise level with plates or boxes to increase difficulty
B. DB Heavy Bench Press @ 30×1, 6-8 reps x 5 sets, rest 1:30 between sets.
C. 15-12-9-6-3 of the following:
KB Deadlift
Burpee Plate Jumps
B. Fitness Phase
Press Oly Intense + Squat Intense/Upper Body Pull + Single Leg/Upper Body Pull
A. Push Jerk, 1 rep x 8 sets, rest 1:30 between sets.
B1. Front Squat @ 30×1, 2-3 reps x 4 sets, rest 1:30 between sets.
B2. Heavy Seated DB Press @ 30X1, 4-6 reps x 4 sets, rest 1:30 between sets.
C1. DB or KB Farmer’s Walk x 100 Meters x 4 sets, rest 15 seconds.
C2. Wall Balls, 15-18 reps as fast as possible x 4 sets, rest 2 minutes between sets.
C. Competition Phase
Squat Snatch Intense + BSQT/WGHTD Chin + Maximum Aerobic Power Sessions(Airdyne)
A. Squat Snatch Cluster @ 80%, 1.1.1.1.1 x 3 sets, rest 3 minutes between sets.
B1. High Bar Back Squat, 6-8 reps x 4 sets, rest 2 minutes. Do not work to failure or max set of 8 reps.
B2. Weighted Supinated Pull Ups, 4-6 reps x 4 sets, rest 2 minutes.
C1. Thrusters, 15-18 reps as fast as possible x 3 sets, rest 15 seconds.
C2. Chest to Bar Pull Ups, 12-15 reps(Men) or 10-12(Women for Scaled) x 3 sets, rest 2 minutes.
D. Airdyne, 10 second all out sprint x 8 sets, rest 1 minute.
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