"Vagabond Yoga and John M. First Muscle Up"(10.31.2012)
Day 17 of VB No Grain Challenge
*Vagabond Yoga Class on Wednesday, October 31st @ 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.
*John Morrissey’s First Muscle Up Below*
I. Dynamic and Mobility Prep Warm-Up:
7 minutes of mobility work
+
workout prep – 5 minutes
3-5 Air Squats
5 x-band walk
2-4 strict dips or push ups
8-10 back ext
+
90 Degree Quad Stretch
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Squat Intense + Single Leg/Upper Body Pull Conditioning + 3-5 Minutes Burner(Burpees)
A. Front Squat @ 30×1, 6-8 reps x 3 sets, rest 2 minutes between sets.
B1. DB Step Ups @ 11×0, 4-6 reps x 3 sets, rest 1 minute between sets.
B2. Strict Ring Rows @ 30×1, 8-10 reps x 3 sets, rest 1 minute between sets.
C. Four Rounds for time of the following:
10 DB Thrusters @ moderate weight, but difficult
Burpees x 7- 10 reps
B. Fitness Phase:
Oly Squat/Push/Jump Battery
A. As Many Rounds as Possible of the following in 20 Minutes of:
5 Squat Cleans @ 115/75
10 Hand Release Push Ups
10 Box Jumps @ 24/20
*Rest 1:00 Minute after every Round Completed.*
C. Competition Phase:
Maximum Aerobic Power Sessions:
10 Minutes of the following:
5 Hand Release Push Ups
10 Step Down Box Jumps
Run 200 Meters
Rest 5:00 Minutes
10 Minutes of the following:
7 Deadlifts @ 185/115
Run 400 Meters
Rest 5:00 Minutes
10 Minutes of the following:
10 Wall Balls
Row 250 Meters
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