"Vagabond Olympic Lifting, Opens Registration, and Vagabond Tracking System"(2.12.2013)
*Vagabond Olympic Lifting Class on Tuesday @ 6:35 pm. Click Here for Workout.*
*Vagabond Tracking System for Data Collection*
Here at Vagabond we realize the importance of having a sound, well thought out program for our clients on an everyday basis. One way we get to a well thought out program is through data collection and analyzing the results, to ensure we are our understanding what we are programming, and how we should program for an individual, client, or group. At Vagabond, we were one of the first CrossFit Gyms to implement a Phase Training System, which took over two years of collecting data, analyzing, and carefully coming up with definitions and goals for all three Phases of Training. We have now created a Spreadsheet of Data, so that we can track and follow the progress of our each and every Vagabond.
CLICK HERE TO SEE VAGABOND TRACKING SYSTEM.
*CrossFit Opens and the Following Templates for Each Phase of Training*
At Vagabond we take our programming to the next level, and realize the importance of having a plan of action for the near and far future. As we all know by now, the CrossFit Opens are less than 30 days away, and every Vagabond should take the opportunity to sign up and represent the gym you workout at, which is Vagabond. Through a well designed and carefully thought out program, which is essential to everyones overall goals, but also keeping people here for longevity you will see the benefits of being at Vagabond. The CrossFit Opens are a worldwide event that the new beginner to the elite crossfitter will take part in. At Vagabond, we will have an in house competition as well, where each person in the scaled division will have an opportunity to participate in the workouts, and put a score in through the Vagabond System and CrossFit Opens System. The only way you can take part in the Vagabond Scaled Division(which any athlete can take part in), will have to register through the CrossFit Opens Site, and choose VAGABOND CROSSFIT as your affiliate.
CLICK HERE TO REGISTER FOR OPENS.
Vagabond CrossFit On Ramp Beginners Class Starts Monday, March 11th, 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, March 11th, 2013. 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. 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:
2-3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, upper back, rotational work
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3-5 minutes of workout prep
powell raise x 5/each side
double unders 10 reps
wall squats x 5 reps
row 100 meters
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Maximum Aerobic Power Sessions:
5 sets of 30 seconds on/30 seconds off + rest 3 minutes + 5 sets of 30 seconds on/30 seconds off
5 Sets of the following @ 80%
30 seconds of Rowing
Rest 30 seconds
30 seconds of Kettlebell Swings
Rest 30 seconds
30 seconds of Jump Roping(Single-Unders or Double Unders)
Rest 30 seconds
+
Rest 5 Minutes after all 5 sets completed.
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5 Sets of the following @ 80%
30 seconds of Rowing
Rest 30 seconds
30 seconds of Kettlebell Swings
Rest 30 seconds
30 seconds of Jump Roping(Single-Unders or Double Unders)
Rest 30 seconds
B. Fitness Phase:
Maximum Aerobic Power Sessions(Two to One Ratio)
10 sets of the following @ 80%
30 seconds of Step Down Box Jumps @ 24 inches/20 inches
30 seconds of Hang Power Cleans @ 95/65 lbs, 75/45 lbs
30 seconds of Sit Ups
Rest 45 seconds w/ active recovery
For Fitness Phase, Coach will choose a leader for each class and group, and that Leader will call off rest times and when to go.
C. Competition Phase:
CP Battery Work+ Zone 1 Work
AM Session
A. For Time of the following:
10 Squat Cleans @ 225 lbs/155
10 Handstand Push Ups
10 Squats Cleans @ 185 lbs/115
10 Handstand Push Ups
10 Squat Cleans @ 155 lbs/105
10 Handstand Push Ups
10 Squat Cleans @ 135/85 lbs
10 Handstand Push Ups
+
PM Session:
B. 30 Sets of the following:
Rowing or Airdyne
30 seconds @ 85%
30 seconds @ easy pace
Total Time: 30 Minutes
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