"Vagabond Tracking System for Data Collection: PLEASE READ!"(2.11.2013)
*Vagabond Tracking System for Data Collection*
Here at Vagabond we realize the importance of having a sound, well thought out program for our clients on an everyday basis. One way we get to a well thought out program is through data collection and analyzing the results, to ensure we are our understanding what we are programming, and how we should program for an individual, client, or group. At Vagabond, we were one of the first CrossFit Gyms to implement a Phase Training System, which took over two years of collecting data, analyzing, and carefully coming up with definitions and goals for all three Phases of Training. We have now created a Spreadsheet of Data, so that we can track and follow the progress of our each and every Vagabond.
If you look to the right of the webpage, you will see a link that says, “Vagabond Tracking System”. If you click on this link, it will take you to Google Document that will have a list of Vagabond Names that each person implemented themselves. Over the next 8 to 10 weeks, we will be testing baseline findings for the Vagabond Facility. We will test areas of strength and conditioning ranging from Front Squat, Push Up Max, Pull Up Max, 500 Meter Row, 10 Minute Airdyne Test, Tabata Sit Ups, Weighted Dips, Close Grip Bench Press, and Knees to Elbows.
After each element is completed, you will be able to click on the “Vagabond Tracking System”, and record your data in the Google Spreadsheet. If you do not see your name on the list, this means you have not added it to the spreadsheet as of right now. So, please click on the “Vagabond Tracking System”, and then go to “Insert Row”, to implement your name. After you have put your name on the spreadsheet, you will see above all the different measurements we will be testing over the 2 month period, and you can just add your scores to the BEFORE AND AFTER.
We have over 70 people from the Lifestyle and Fitness Phase, who have entered their name, so please add your name to list, and please over the next 8 to 10 weeks, add your results into the spreadsheet!
Vagabond CrossFit On Ramp Beginners Class Starts Monday, March 11th, 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 11th, 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 Zone 1 Work
3-4 Minutes of the following:
Dynamic Stretching, concentration on
* hips, ankles, and hamstrings*
4-5 Minutes of the following:
Row 100 Meters
5 Air Squats
7 Banded Good Mornings
3 Burpees: No Jump @ Top
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Press Intense(Vertical) + Upper Body Push(Horizontal)/Core + Lower Body Cond/AL End
A. Shoulder Press(Barbell) @ 20×1, 5-7 reps x 3 sets, rest 1:30 between sets.
B1. Single Arm DB Bench Press @ 31×1, 8-10/each arm, rest 30 seconds between arms x 3 sets, rest 1:30.
B2. Anchored Sit Ups x 15-20 reps x 3 sets, rest 1:30 between sets.
C1. Goblet Squats AMRAP x 30 seconds x 3 sets, rest 10 seconds.
C2. Airdyne AMRAP Calories x 20 seconds x 3 sets, rest 1:30.
B. Fitness Phase:
Bend Oly + Snatch or Clean Battery + Row/AD Tester or MAP Row
A. Build to a tough triple of a Snatch(Power, Squat, or Split Allowed), 15 minute Time Limit.
B. 5 sets of the following:
30 second AMRAP Snatch @ 75% of your above weight for the Heavy Set of Three, rest 1:30 between sets.
C. Teams of Two Rowing Efforts:
5 Sets of the following: Each Member of two must row 5 times and perform 5 Front Lean Rest
One Team Member Rows 30 seconds @ 90% effort:
Other Team Member Rests as Team Member Rows: Front Lean Rest Holding Positions, can scale up to Front Lean Rest on Rings.
C. Competition Phase:
Snatch Intense + Snatch or Clean and Jerk Battery + Clean or Snatch Workout
A. Snatch @ 80% of your best snatch Cluster, 1.1 x4 sets, rest 3-4 minutes between sets.
B. Clean and Jerk @ 75%, on the minute for 10 minutes of the following:
2 Clean and Jerks @ 75 %, try to make these touch n go.
C. 21-15- 9 of the following:
Power Snatch @ 135 lbs/95 lbs
Chest to Bar Pull Ups
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