"Vagabond Partner Workout and Physical Therapist Functional Movement Screening"(2.23.2013)`
*Vagabond Class Schedule for Saturday, February 23rd, 2013*
9:00 am and 10:00 am Group Classes
*Functional Movement Screening with Guest Coach, Sarah Anestam on Saturday, Febuary 23rd, 2013 @ 10:00 am*
Physical Therapist and Guest Coach, Sarah Anestam, will be back at Vagabond for a Functional Movement Screening to test clients for pre-existing injuries, preventative material for clients, and testing assessment through mobility. We are only allowing 5 to 6 spots for this Assessment. Please email Kevin at the following email to reserve your spot today.
Vagabond CrossFit On Ramp Beginners Class Starts Monday, March 25th, 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 25th, 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.
*Pull Up Program for all Vagabonds*
Pull Up Program Below for all Vagabonds who want to better themselves and improve on their Numbers. For the last 8 to 10 months, we have been putting up the Vagabond Pull Up Program to help assist those in need of strengthening certain areas in their body. We focus heavily on the lats, scapula, rhomboids, deltoids, and forearms. Our exercise selection entails variations of curls, negative pull-ups, weighted negative pull-ups, tricep extensions, pressing variations and so forth. Please take advantage of this added help every week, and see your Strict Pull Up Numbers SkyRocket. Our rule at Vagabond is to be able to accomplish for Men, 3 Strict Pronated Pull Ups @ 30×1 and for Women, 1 Strict Pronated Pull Up @ 30×1, to be able to be taught a Kipping Pull Up. We feel you must be able to strengthening the surrounding muscles and be able to show body control with a strict pull up, before you advance to a dynamic movement like the Kipping Pull Up. So, get on the Pull Up Program, and see the Results!
*Jillian went from 1 Pronated Pull Up to 7 Strict Pronated Pull-Ups @ Tempo*
I. Dynamic and Mobility Prep Warm-Up:
Coaches Option x 7-10 Minutes
+
Review Partner Workout
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
CrossFit Tester or Team Workout
Complete the following within a Team of Two:
Complete 10 Rounds as Team of Two:
Row 250 Meters or Airdyne x 30 Calories(Men)/20 Calories(Women)
20 DB Thrusters @ 75/45 lbs
15-20 Squat Thrusts(Scaled Burpees)
One Partner Works at a time, while the other Partner Rests.
B. Fitness Phase:
CrossFit Tester or Team Workout
Complete the following within a Team of Two:
Complete 10 Rounds as Team of Two:
Row 250 Meters or Airdyne x 30 Calories(Men)/20 Calories(Women)
20 Thrusters @ 75/45 lbs
20 Burpees
One Partner Works at a time, while the other Partner Rests.
C. Competition Phase:
CrossFit Tester
For Time of the following:
50 Power Cleans @ 95/65 lbs
50 Overhead Squats @ 95/65
50 Burpees: No Jump @ Top
50 Step Down Box Jumps
50 Pull Ups
50 Hand Release Push Ups
50 Cal Airdyne
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