"Vagabond Olympic Lifting + Vagabond Holiday Party Update + Next Beginners Class on January 6th"(12.9.2013)

Vagabond Holiday Party on Saturday, December 14th @ 7:00 pm

Join us for our Annual Vagabond Holiday Party- once again hosted at Tim Carney’s home on 50 Priscilla Road in Easton. We’ve had such a wonderful year together as a strong, tight knit community- let’s toast to that, kick back and have some fun! Kevin and Tim will provide food and drinks. Spouses of VBC members are welcome, but no kids please (book those babysitters now!). Cheers!

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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 dynamic prep
+
3-5 minutes of hip mobility
+
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
row 100 meters
goblet squats x 5 reps
plank holds x 10 seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Press Intense/Single Leg Moderate + Aerobic Tester
A1. Strict Press, 2-3 reps x 4 sets, rest 90 seconds sets.
A2. DB Walking Lunges @ 11×1, 6-8/each leg x 4 sets, rest 90 seconds between sets.
B. 4 Rounds for time of the following:
10 Kettlebell Swings
10 Burpees
50 Jump Rope Singles
B. Fitness Phase
Bend CP + Upper body Push Vertical + Lactate Based
A. Mid Hang Snatch Pull x 1 rep + Mid Thigh Snatch x 1 rep x 3 sets, rest 2 minutes between sets.
B. Push Press, 4-5 reps x 3 sets, rest 2 minutes between sets.
C. For Time of the following:
Row 500 Meters
35 Kettlebell Swings @ 53/35
35 Burpees
Go Hard and Fast
C. Competition Phase
Snatch Intense + Squat Moderate(Front Squat) + MAP(30/30)
A. High Hang Power Snatch, 1.1 x 5 sets, rest 2-3 minutes between sets.
High Hang Means it is Down and Up, there is not moving the barbell down your legs. Rest 10 seconds between each repetition for the cluster. You can drop repetition in between.
B. Front Squats @ 20×1, 81%, 3 reps x 4 sets, rest 2-3 minutes between sets.
C. 5 Sets of the following:
30 Seconds of Overhead Squats @ 65/33 lbs
rest 30 seconds
30 Seconds of Burpees
rest 30 seconds
30 Seconds of Step Down Box Jumps
rest 30 seconds
30 Seconds of Airdyne
rest 30 seconds
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