"Vagabond Olympic Lifting + Dr. Sean Rockett Seminar + Schedule for New Year's Week"(12.30.2013)

*Schedule for the New Year’s Week*

1. Monday, December 30th: 6 am, 715 am, 9 am, 12 pm, 430 pm, 535 pm, 635 pm Olympic Lifting, 735 pm

2. Tuesday, December 31st(New Year’s Eve): 6 am, 715 am, 9 am, 12 pm, 430 pm, 535 pm, 635 pm

3. Wednesday, January 1st(New Year’s Day): 9 am Group Class, 10 am Group Class, 11 am to 1 pm Open Gym

4. Thursday thru Sunday: Regular Schedule

*Vagabond Olympic Lifting Class on Monday, December 30th @ 6:35 pm. CLICK HERE FOR WORKOUT.*

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*Dr. Sean Rockett Injury Prevention Seminar on Saturday, January 18th @ 10:00 am.*

Mark your calendars! Vagabond is hosting an injury prevention seminar with Dr. Sean Rockett on Saturday January 18 at 10:00 AM- starting right after the 9AM workout. Dr. Rockett will be at Vagabond to speak about CrossFit safety and ways to prevent CrossFit injuries. His lecture is designed to keep athletes healthy and allow them to continue to workout safely. He will discuss the anatomy of the body, mechanisms of injury, and signs and symptoms of injuries and how to rehab them.

Dr. Rockett is an orthopedic surgeon and senior partner at Orthopedics New England operating at New England Baptist, Newton-Wellesley and Metrowest Hospitals.  A certified  Level 1 Trainer and Open competitor, he has been CrossFitting since 2007 at CrossFit New England. Dr. Rockett has cared for many elite athletes including Regionals and Games competitors. He is on the Medical Team for the CrossFit Games and the Northeast Regionals.

There is a $20 fee for this seminar with ALL profits going to American Red Cross/Philippines. Be sure to take advantage of this great event!!

Please Sign up on Facebook Post Thread on Vagabond Nutrition Page or at Vagabond Store Counter on Sign Up Sheet.

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Vagabond CrossFit On Ramp Beginners Class Starts Monday, January 6th, 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.*

*We will be running Specials for our Beginners Class in January. The cost of the Beginners will be only $99.*

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, January 6th, 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.

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I. Dynamic and Mobility Prep Warm-Up:
Competition Phase Prep
3 Minutes of zone 1 work
+
3-5 Minutes of the following:
Hamstring Mobility + Shoulder Mobility
+
3-5 Minutes of the following:
Run 100 Meters
5 PVC Snatch Balance
Row 100 Meters
5 PVC Overhead Squats
+
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 squats
row 100 meters
wall angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Press Intense/Single Leg Moderate + Aerobic Tester
A1. DB Split Squats @ 30×1, 6-8/each leg x 3 sets, rest 1:30 between sets.
A2. Close Grip Bench Press, 6-8 reps x 3 sets, rest 1:30 between sets.
B. Two Rounds for time of the following:
Airdyne 35 Calories
25 Goblet Squats
15 Burpees
B. Fitness Phase
Bend CP + Upper body Push Vertical + Aerobic Based
A. Clean Pull x 1 rep + Power Clean x 1 rep + Push Jerk x 1 rep x 5 sets, rest 2 minutes between sets.
B. DB Seated Strict Press, 6-8 reps heavy x 4 sets, rest 1:30 between sets.
C. Two Rounds for time of the following:
Row 500 Meters
25 Wall Balls
15 Step Down Box Jumps
C. Competition Phase
High Bar Back Squat Moderate + Snatch Intense + Clean and Jerk Moderate + Lactate Work(Airdyne/Row)
A. High Bar Back Squat, work with the following sets @ moderate weight of:
Work to a moderate set of 6, no more than 5 sets, and no more than 2 sets at a moderate to medium weight.
B. Snatch, 85%, 1 rep x 3 sets, 88%, 1 rep x 3 sets, 90%, 1 rep x 2 sets.
C. Clean(Power or Squat) and Jerk on the minute, every minute @ 70%, 2 reps on the minute, every minute x 6 minutes.
D. 8 Sets of the following @ 90%:
Row 150 Meters, rest 3 minutes-4 minutes between sets.
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