"Vagabond Team Workout on Saturday and Kipping Pull Up Clinic Next Sunday"(10.12.2012)
*Vagabond CrossFit On Ramp Beginners Class Starts Monday, November 5th, 2012. 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 November 5th . 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. Claases 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.
*Speciality Clinic Seminar on Sunday, October 21st @ 9:15 am*
We will be running our Monthly Edition of our Speciality Clinics, and this month we will be covering the Kipping Pull Up and the efficiency of this movement. We only allow12 people for these clinics, and they will sell out fast. The cost of the Speciality Clinic will be $5, and the clinic will be run by Gymnastics Coach Heather Dunlap and Coach/Owner Kevin O’Malley. Please rsvp on Facebook Group Page or email here.
Next Free Introduction Class at Vagabond is on Saturday, October 27th @ 10:00 am.
I. Dynamic and Mobility Prep Warm-Up:
7 minutes of mobility work
+
2 rounds of
TGU x 1 on r/arm
waiters walk x 10m w/ r/arm
TGU x 1 on l/arm
waiters walk x 10m w/ l/arm
double unders x 10-15
broad jump x 3
+
Spiderman Static Stretch x 2 Minutes/each leg
II. Lifestyle Phases Strength and Conditioning:
A. Fitness and Lifestyle Phase:
Squat/Pull Battery + Lend Tester
A. High Bar Back Squat @ 22×1, 3-4 reps x 5 sets, rest 2 minutes.
Person must desecend for two seconds, then rest in bottom for two seconds, then drive out of bottom, and rest at top for 1 second.
B. Weighted Pull Ups Supinated @ 20×0, 3.3.2.2.2, rest 2 minutes.
People can scale to Strict Pull Ups for repetitions between 6 thru 10, and/or people who cannot perform strict pull ups, can perform NEGATIVE PULL UPS @ 30X1, 2-3 reps x 5 sets, rest 2 minutes
C. 21-15-9 of the following:
Thrusters @ 95/65, 75/45, 65/35
Burpees
*Compare to July 27th, 2012*
B. Competition Phase:
Clean Intense + Bend/Press Battery + Optional Single Leg
A. 3 Position Squat Clean x 5 sets, start from high hang, move to mid thight, then to ground, all at one rep from each position, rest 3 minutes between sets.
B1. Deadlift @ 30×0, 2-3 tough reps x 5 sets, rest 1 minute.
B2. Hand Release Push Ups @ 20×11, AMRAP X 5 sets, rest 1 minute.
*Go to failure on these push ups*
C. Barbell Step Ups @ 11×0, 12-15 reps x 3 sets/each leg, rest 1:30.
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