"Vagabond Spreadsheet Workouts and Breast Cancer Fundraiser"(2.25.2013)
*Breast Cancer Charity Workout on Saturday, March 2nd, 2013 @ 9:00 am*
Reminder this fundraiser is for a great cause and also in honor of our own Vagabond, Robin Johnson Taylor, who is going through her second bout with breast cancer. We encourage as many Vagabonds to attend this charity workout for the benefit of this great organization, and also to show support for our own Vagabond! Please CLICK HERE to see more information about the Ellie Fund, in which we will be supporting during this fundraiser. We are asking all Vagabonds to show their support, and are recommending if you plan on attending, then please think about making a $20 donation towards the Vagabond Goal.
Vagabond CrossFit On Ramp Beginners Class Starts Monday, March 25th, 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.*
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, March 25th, 2013. There are no more than 4-6 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.
I. Dynamic and Mobility Prep Warm-Up:
2-3 minutes of z1 work
+
3-5 minutes of mobility work
ankles, hips, upper back
+
3-5 minutes of workout prep
wall squats x 5 reps
wall angels x 5 reps
row 100 meters
face pulls x 5 reps
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Press Intense(Horizontal) + Core Testing(Tabata Sit-Up)+ Lower Body Cond/Lend
A. Close Grip Bench Press @ 30×0, 8-10 reps x 3 sets, rest 2 minutes between sets.
B. Core Testing: Total Number of Repetitions
Tabata Sit Ups: 8 Rounds of 20 seconds on/10 seconds off. 1 Round consists of 20 seconds on/ 10 seconds off. Score is Total Number of Reps.
This is a Vagabond Spreadsheet Workout. Please write results into Vagabond Tracking System
C1. Goblet Squats @ 20×0, As Many Repetitions in 20 seconds, rest 20 seconds, 20 seconds repeat x 3 sets, rest 1 minute.
C2. Row @ 97% x 30 seconds x 3 sets, rest 2 minutes.
B. Fitness Phase:
Bend Oly + Core Tester + Row/AD Tester or MAP Row
A. Build to tough triple of a Clean(Power, Squat, or Split Allowed), 15 Minute Time Limit.
B. Core Tester: Total Number of Repetitions
Tabata Sit Ups: 8 Rounds of the 20 seconds on/10 seconds off. 1 Round consists of 20 seconds of work with 10 seconds of rest.
This is a Vagabond Spreadsheet Workout. Please write results into Vagabond Tracking System
C. 10 Minute Airdyne Test: Max Calories within Time Limit.
This is a Vagabond Spreadsheet Workout. Please write results into Vagabond Tracking System
C. Competition Phase:
Snatch Mod + Clean Mod + Battery + Gymn Prep
A. Snatch on the Minute @ 70% x 10 minutes.
B. Squat Clean on the Minute @ 70% x 10 minutes.
C. Barbell Thrusters @ heavy weight, something that will make 5 repetitions feel heavy x 5 sets, rest 1:30 between sets.
D. Handstand Walk Practice x 10 Minutes.
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