"Vagabond Schedule for Weekend + Gymnastics Class on Sunday"(4.10.2014)

April 9, 2014
| 3 Comments
| Blog, Competition Phase, Fitness Phase, Lifestyle Phase

*Schedule for the Weekend*

1. Saturday, April 12th, 2014: 9:00 am Lifestyle + Fitness Phase Class

2. Saturday, April 12th, 2014: 10:00 am Competition Phase Class

3. Sunday, April 13th, 2014: 9:00 am to 11:00 am Open Gym

4. Sunday, April 13th, 2014: 9:00 am Gymnastics Class

Vagabond CrossFit On Ramp Beginners Class Starts Monday, April 21st, 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, April 21st, 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 vbcrossfit@gmail.com 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:
3 minutes of z1 work
+
3-5 minutes of mobility work
*shoulders, t-spine, ankles, hips
+
3-5 minutes of workout prep
goblet squat x 5 reps
wall angels x 5 reps
run 100 meters
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Single Leg/Upper Body Pull + Posterior Chain/Upper Cond + Simple Lactate
A1. DB Split Squats @ 30×1, 6-8 reps each leg x 3 sets, rest 1 minute.
A2. Weighted Mix Grip Pull Ups @ 30×1, 3-4 reps x 3 sets, rest 1 minute between sets.
RX: Weighted Pull Ups
Intermediate: Regular Pull Ups, 4-6 reps
Beginner: Negative Pull Ups, 3-4 reps
A3. DB Zotman Curls, 6-8 reps x 3 sets, rest 1 minute.
B. 3 Rounds of the following @ 90% effort:
45 Seconds on Airdyne
15 Kettlebell Swings
8 Burpees
Rest 4 Minutes between sets
B. Fitness Phase
Maximum Aerobic Power Sessions
AMRAP 9 Minutes of the following:
Run 200 Meters or Row 250 Meters
8 Pull Ups
+
Rest 4 Minutes
+
AMRAP 9 Minutes of the following:
Airdyne 15 Calories
8 Box Jumps
12 Walking Lunges
+
Rest 4 Minutes
+
AMRAP 9 Minutes of the following:
Run 200 Meters or Row 250 Meters
12 Wall Balls
6 Push Ups
C. Competition Phase
Rest Day or Zone 1 Day or Mobility Day
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
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