"Vagabond Sponsors Race for Homelessness"(4.23.2015)

JOIN TEAM VAGABOND FOR THIS AWESOME RACE! We’ll have a huge Vagabond area where we’ll be once again sponsoring the finish line food- pray for sunshine and register now! 

https://racewire.com/register.php?id=4632

Friends and family are all welcome to join Team Vagabond! We had the biggest team there by a landslide- let’s do it again this year!

The Outrunning Homelessness Race and Fun Walk is an annual 5K race and 2.6 mile walk held in April at DCR’s Borderland State Park sponsored by Crescent Credit Union. The Race was founded in 2011 by co-director and Suffolk University undergraduate student Dennis Harkins, and the Oliver Ames School on Wheels Club. Free t-shirt to those who register by 4/1/15. Parking is limited, please plan on carpooling.

About School on Wheels of Massachusetts
All proceeds benefit School on Wheels of Massachusetts, directly supporting the education of children impacted by homelessness. The mission is to educate children impacted by homelessness by providing academic support and one-on-one mentoring so children can reach their full potential. Visit their website for more information www.sowma.org.

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of Foam Roll
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3-5 Minutes of the following:
Airdyne 20 Seconds
Goblet Squats x 5 reps
Push-Ups or Banded Push-Ups x 5 reps
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense + OTMEM + Maximum Aerobic Power Sessions
A. Deadlift, 2-3 reps x 4 sets, rest 1:30 between sets.
Compare to 3-5 reps from last week from Deadlift
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B. 5 Sets of the following:
30 Seconds Airdyne
30 Seconds Box Jumps
30 Seconds Burpees
Rest 90 seconds between sets
+
Rest 5 Minutes between workout
+
AMRAP 10 Minutes of the following:
15 Calorie Airdyne
15 Kettlebell Swings
30 Walking Lunges(15/each side)
B. Fitness Phase
CrossFit Tester/Community Builder + Core
A. Snatch Deadlift(+1) + Snatch Pull(+1 rep) + High Hang Snatch(+1 rep) x 4 sets, rest 1-2 minutes between sets.
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B. 5 Sets of the following:
30 Seconds Airdyne or Row
30 Seconds Alternating DB Snatch
30 Seconds Box Jumps
Rest 90 seconds between sets
+
Rest 5 Minutes between workouts
+
AMRAP 10 Minutes of the following:
Run 200 Meters
10 Shoulder to Overhead
5 Burpees
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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