"Vagabond Stability In-Service + Last Day of Testing for No Grain Challenge"(5.17.2013)

*The Basics of Core Training for Stability*

Saturday June 22nd @11 AM

In this free 1-hour inservice, you will learn:

 1. Exactly what is the “CORE”?

2. Why is Core training important.

3. How Core training can help reduce joint pain, especially of the back, neck, shoulder, hip and knee.

4. How to improve CrossFit and athletic performance by strengthening the Core.

5. What are the most effective Core exercises.

6. How to integrate Core training into your regular exercise program.

 

Space is limited to 15,  please contact Kevin to register.

 Inservice by Sarah Anestam, MS, PT, co-owner of Functional Fitness and Physical Therapy, LLC, www.functionalfitnessandpt.com.

Vagabond CrossFit On Ramp Beginners Class Starts Monday, June 3rd, 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, June 3rd, 2013. 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.

Click HERE for Pricing Page and Specials for the Beginner’s Class.

I. Dynamic and Mobility Prep Warm-Up:
3-4 minutes of z1 work
+
3-4 minutes of mobility work
ankles, hips, t-spine
+
4-6 minutes of workout prep
run 100 meters
5 kettlebell swings
5 goblet squats
5 sit ups
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Vagabond No Grain Challenge Workout # 4
Lactate Tester
For Time of the following:
30 Kettlebell Swings @ 44/26
20-30 Burpees
40 Calories on Airdyne(Men)/30 Calories on Airdyne(Women)
B. Fitness Phase:
Vagabond No Grain Challenge Workout # 4
Lactate Tester
For Time of the following:
30 Kettlebell Swings @ 55/35
30 Burpees
40 Calories on Airdyne(Men)/30 Calories on Airdyne(Women)
C. Competition Phase:
Jerk Intense + Front Squat/Chest to Bar + Upper Body Press/Row LP1
A. Jerk Balance, 5.5.5.5.5, rest 3 minutes between sets.

B1. Front Squat @ 20×1, 2-3 repetitions x 4 sets, rest 3 minutes.
B2. Muscle Up AMRAP x 4 sets, rest 3 minutes.
Scale to Muscle Up Cluster, 1.1.1.1.1 x 4 sets, rest 3 minutes
C1. DB Flat Bench Press @ 30×1, 8-12 repetitions x 3 sets, rest 10 seconds.
C2. Airdyne @ 95%, 45 seconds x 3 sets, rest 3 minutes between sets.
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