"Vagabond Prepares for Reebok One Competition this Sunday"(6.12.2014)
Vagabond CrossFit On Ramp Beginners Class Starts Monday, June 23rd, 2014. 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, June 23rd, 2014. There are no more than 6-8 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.
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*Vagabond Represents this Weekend in HomeBase Competition at Reebok One*
This weekend on Sunday, June 15th we will have multiple athletes competing in the friendly competition at Reebok CrossFit One held by CrossFit HomeBase. Last year we dominated the competition with participants and having two males RX athletes finish in the top 3. Do yourself a favor and come support your Vagabonds as they continue to represent Vagabond at these local competitions with great placings and attitudes. Reebok One is located at the Reebok World Headquarters in Canton, Masschusetts.
I. Dynamic and Mobility Prep Warm-Up:
3 Minutes of Zone 1 Work
3-5 Minutes of the following:
4-6 Minutes of the following:
Run 100 Meters
5 Wall Angels
Row 100 Meters
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Squat Mod/Upper Body Pull + Aerobic Material
A1. High Bar Back Squat @ 32×1, 4 reps x 4 sets @ moderate weight, rest 1 minute.
A2. Ring Rows @ 30×1, 6-8 reps x 4 sets, rest 1 minute.
Increase difficulty by adding weight with vests, chains, and/or elevate feet
B. Perform the following:
Start: 50 Calorie Airdyne Men/40 Calorie Airdyne Women
Then right into the following of:
5 Rounds of the following:
10 Box Jumps
10 Goblet Squats or Wall Balls
100 Meter Run
Then right into the following of:
Finish: 50 Calorie Airdyne Men/40 Calorie Women
B. Fitness Phase
Maximum Aerobic Power Sessions
3 Sets of the following:
Row 400 Meters
15 Wall Balls
15 Box Jump and Overs @ 24/20 inches
15 Kettlebell Swings @ 53/35 lbs
Run 400 Meters
Rest 5 minutes between sets
Keep consistent pace all 3 sets
C. Competition Phase
Front Squat Intense + Back Squat Moderate + Clean Intense + Clean Mod/Chest to Bar CP
A. Power Clean, work to heavy single, if feeling good.
Compare to June 28th, 2013
B. Front Squat, 90%, 1 rep x 5 sets, rest 3 minutes between sets.
C. High Bar Back Squat @ 32×1, 60%, 3 rep x 5 sets, rest 2 minutes between sets.
D. 4 Rounds for time of the following:
12 Power Snatches @ 95/65
12 Box Jumps @ 24/20 inches
400 Meter Run
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