"Vagabond Yoga and Garage Games this Weekend(Saturday and Sunday All Day)(11.7.2012)

Day 24 of VB No Grain Challenge

*Vagabond Yoga on Wednesday, November 7th @ 7:35 pm.*


*Vagabond CrossFit On Ramp Beginners Class Starts Monday, November 26th, 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 26th. 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.

I. Dynamic and Mobility Prep Warm-Up:

5 minutes of mobility work
*Myofascia Release(Foam Roll) Deltoids, Scapula, Rhomboids(Upper Back Region)
3 minutes – movement prep
Agility Ladder Work
Banded Hamstring Stretch
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Squat Intense + Single Leg/Upper Body Pull Conditioning + 3-5 Minute Burner(Burpees)
A. Front Squat @ 30×1, 5-6 reps x 3 sets, rest 2 minutes between sets.
B1. DB Split Squats @ 30×1(No Weights or if you can do tempo unloaded, you can go up in weights), 8-10 reps x 3 sets, rest 1 minute between sets.
B2. Single Arm DB Bent Over Row @ 20×0, 8-10 reps x 3 sets, rest 1 minute between sets.
C. 4 Rounds for time of the following:
10 DB Front Squats @ 35/25, 30/20, 25/15
7 Burpees
B. Fitness Phase:
Bend/Push/Jump Battery
AMRAP 20 Minutes of the following:
5 Deadlifts @ 185/135, 155/105, 135/85
7 Burpees
14 Lateral Barbell Hops(Sub Airdyne x 7 Cals)
*Rest 45 seconds between each set*
C. Competition Phase:
Maximum Aerobic Power Sessions
A. 10 Minutes of the following:
10 KB Clean and Press @ 35 lbs(one in each hand)
Row 250 Meters
*Rest 5:00 Minutes*
10 Minutes of the following:
10 Overhead Squats @ 85/55 lbs
10 Box Jumps
10 Hand Release Push Ups
*Rest 5:00 Minutes*
10 Minutes of the following:
10 KB Front Rack Walking Lunges @ 35 lbs(5 each leg)
10 Burpees
10 Cal Airdyne
B. You can do this prior to the Maximum Aerobic Power Session or After your choice. I want people to work technique and skill on the Split Jerk. Concentration is foot work and hitting your spots. Talk to Kevin to see footwork drills and so forth.
Post Results to Comments.