"Vagabond Schedule for Weekend + Next Vagabond Beginners Class: Monday, July 14th"(7.11.2014)

*Schedule for Weekend at Vagabond*

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

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

3. Sunday, July 13th: 8:00 am Vagabond Circuit Training Class

4. Sunday, July 13th: 9:00 am Vagabond Gymnastics Class

5. Sunday, July 13th: 9:00 am to 11:00 am Open Gym Format

Vagabond CrossFit On Ramp Beginners Class Starts Monday, July 14th, 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, July 14th, 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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I. Dynamic and Mobility Prep Warm-Up:
Competition, Fitness, Lifestyle 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
5 Goblet Squats
10 Airdyne Calories
5 Face Pulls
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Speed + PC/PC + Core + Quick Hitter Lactate
A. Deadlift, 70%, 4 reps x 5 sets, rest 1:30 between sets.
B1. Russian Kettlebell Swings, 15-18 reps x 3 sets, rest 45 seconds.
B2. Back Extensions, 8-10 reps x 3 sets, rest 45 seconds
C. Hollow Rocks, 20 seconds, every 60 seconds x 5 sets.

D. 5 Sets of the following:
45 seconds airdyne hard, rest 3 to 5 minutes
Client chooses how long to rest in between each set, goal is to maintain best output every set
B. Fitness Phase
Squat Eccentric + Upper Body Pull/Upper Body Push +Single Leg/Posterio Chain Cond.
A. High Bar Back Squat @ 50-55% @ 40×2, 8-10 reps x 3 sets, rest 2 minutes between sets.
B. On the Minute, Every Minute x 12 Minutes of the following:
Odd Minutes: 3 Barbell Strict Press @ 75% or Moderate Weight
Even Minutes: 8-10 Chest to Bar Pull-Ups Kipping
RX: Chest to Bar Pull-Ups, 8-10 reps
INT: Chin Over Bar Pull Ups, 8-10 reps
BEG: Ring Rows, 8-10 reps— you can elevate feet on 12 inch box or on plate
C1. DB Walking Lunges @ 11×1, 10/each leg x 3 sets, rest 15 seconds.
C2. Russian Kettlebell Swings, 12-15 reps x 3 sets, rest 90 seconds.
C. Competition Phase
Clean Intense + Front Squat Intense + Back Squat Moderate + Upper Body Pull/Upper Body Push + Muscle Up/Chest to Bar Focs
A. Clean Grip Deadlift off Risers(Feet on Risers) @ 75% of best clean, 3 reps x 5 sets, rest 2 minutes between sets.
We are using Reebok Step Ups for Risers for Feet
A. Front Squat @ 78%, 3 reps x 5 sets, rest 2-3 minutes between sets.
B. High Bar Back Squat @ 23×1 @ 65%, 2 reps x 5 sets, rest as needed between sets.
C1. Weighted Pronated Pull-Ups Cluster @ 21×1, 1.1.1 x 3 sets, rest 1:30 between sets.
C2. DB Tripod Bent Over Row @ 31×1, 6-8/each arm x 3 sets, rest 1:30 between sets.
D. 10 x 100 Meter Sprints, rest 75 seconds between sets. 80% effort
Find a straight away for running
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