"Vagabond Represents + Next Beginners Class at Vagabond"(11.19.2013)

*Vagabond Represents at Local 508 Competition*

Congratulations to the 4 teams that competed at the CrossFit 508 Competition this weekend. We had two teams in the top 8 out of 35 teams, and another team place in the top 20. Congrats to Kenny, Keith, Chris, Billy, Matt, Larry, and Dave for their participation in this weekends competition. Also on a high note, Chris Desousa and Keith Derba took third place at the competition in the RX Division.

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Vagabond CrossFit On Ramp Beginners Class Starts Monday, December 9th, 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 December and 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, December 9th, 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
trap 3 raise
double unders
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Squat Intense/Upper Body Pull/Core + Mono Aerobic Based
A1. Front Squats, 4 reps x 4 sets, rest 2 minutes between sets.
A2. DB Bent Over Row @ 30×1, 6-8 reps/each x 4 sets, rest 2 minutes between sets.
A3. Plank Holds x 1 minute x 4 sets, rest 2 minutes between sets.
B. 10 Sets of the following:
30 Seconds Airdyne @ 90%
30 Seconds of Jump Rope Singles or Doubles @ 90%
Rest 30 Seconds
B. Fitness Phase
Maximum Aerobic Power Multi Sets
5 Minutes of the following:
Row 150 Meters
5 Burpees
Rest 3 Minutes
5 Minutes of the following:
Airdyne 15 Calories
5 Step Down Box Jumps
Rest 3 Minutes
5 Minutes of the following:
10 Push Press
10 Sit Ups
Rest 3 Minutes
5 Minutes of the following:
10 Wall Balls
5 Burpees
C. Competition Phase
Upper Body Push CP/Upper Body Pull CP + Upper Body Pull/Upper Body Push
+ ROW ALEND
A1. Push Press @ 11×1, 1 tough rep x 5 sets, rest 2-3 minutes.(No Max Attempts/Keep @ 85%)
A2. Weighted Pronated Pull Ups @ 11×1, 4-5 repetitions x 5 sets, rest 2-3 minutes between sets.
B1. Close Grip Bench Press @ 30×1, 2-3 reps x 5 sets, rest 1:30
B2. Chin Over Bar Pull Ups, 15-21 reps x 5 sets, rest 1:30.
C. Every 90 seconds on Airdyne, Sprint 12 seconds x 15 minutes.
D. Bar Muscle Up Practice, before or after workout(Athlete Choice)
On the Minute, Every Minute x 8 Minutes x 2 reps(Bands are allowed for practice)
People who can only do one at a time, then perform a total of 10-12 reps for practice or desired amount.
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