"Vagabond Olympic Lifting Class + Write-Up on Kevin's Blog About Muscle Up Progressions"(10.28.2013)

*Vagabond Olympic Lifting Class on Monday, October 28th @ 6:35 pm. CLICK HERE FOR WORKOUT.*

Muscle Up Progressions without Muscle Up Progressions

The following link is a write up on Owner/Head Trainer, Kevin O’Malley’s Blog, about the benefits of Muscle Up Progressions without using Muscle Up Progressions. These people who were tested during the 8 week period, however, did have a good skill transfer for kipping muscle ups, but did lack upper body pulling + upper body pressing strength. Kevin breaks down the 8 week period in his template training, and describes his overall thought process of why decisions were made to skip muscle up progressions + focus on strength over skill.


Vagabond CrossFit On Ramp Beginners Class Starts Monday, November 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 Monday, November 18th, 2013. There are no more than 5-6  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:
Competition Phase Prep
reverse hyper x 8 x 3
handstand walk x 10m x 3 sets
double under body positioning focus x 20 x 3
Lifestyle + Fitness Phase Prep
3 minutes of z1 work
3-5 minutes of mobility work
*ankles, hips, t-spine
3-5 minutes of workout prep
wall squat
TGU x 2/side
double unders
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Press Intense/Single Leg Moderate + Aerobic Based
A1. Close Grip Bench Press @ 30×1, 6-8 reps x 3 sets, rest 1:30 between sets.
A2. Goblet Squats @ 30×1, 18-21 reps x 3 sets, rest 1:30 between sets.
B. 4 Sets of the following @ High Aerobic Effort:
30 seconds of Airdyne
Rest 30 seconds
30 seconds of Burpees
Rest 30 seconds
30 seconds of Kettlebell Swings
Rest 90 seconds
B. Fitness Phase
Bend CP + Upper Body Push Vertical + Lactate Based
A. Hang Power Snatch, 5 sets of 3, rest 1:30 between sets, 75% of 1RM Power Snatch
B. Strict Press, 5 sets of 3, rest 1:30 between sets.
C. 2 Rounds of the following @ 100% effort:
12-9-6-3 of the following:
Thrusters @ 95/65
Lateral Burpees
Rest 3 minutes between sets
C. Competition Phase
Squat Intense + Snatch Moderate + Clean and Jerk Moderate
A. Front Squat @ 78%, 3 reps x 3 sets, rest 3-4 minutes between sets.
B. Power Snatch, 5 reps x 5 sets, rest 1 minute between sets. Complete all 5 repetitions within 35 seconds. Start @ moderate weight, and work your way up. Drop each repetition.
C. Clean and Jerk Cluster @ 80%, 1.1.1 x 3 sets, rest 2-3 minutes between sets.
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