"Vagabond Yoga and One Week Left to Register for the VB No Grain Challenge"(9.26.2012)
*Vagabond Yoga on Wednesday @ 7:35 pm*
*You have one week left to register for the Fourth Edition of the Vagabond No Grain Challenge. Please email below to reserve your spot today and get ready for a Lifestyle Change.*
*Vagabond CrossFit On Ramp Beginners Class Starts Monday, October 1st, 2012. Contact us for more information and to sign up.*
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 October 1st . 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 prep work
*ankles, hips, t-spine
2 rounds of
x-band walk x 5/side
GH back ext. x 8
kb swing x 5
kb press to waiters walk x 3-5/10m
Power Clean Review x 5 Minutes
II. Lifestyle Phases Strength and Conditioning:
A. Lifestyle and Fitness Phase:
Press Intense + Bend/Push Battery + Scap/Core Work
A. Close Grip Bench Press, build to a 1 rep max @ 20×1.(Compare to July 27th, 2012)
B1. Power Clean Cluster, 188.8.131.52 x 5 sets, rest 1 minute.(Suggested load between 75% to 85% of 1 Rep Max).
B2. Close Grip Bench Press @ 20×1, 3 tough reps @ 75% x 5 sets, rest 1 minute.
C1. Barbell Bent Over Rows @ 30×1, 10 reps x 3 sets, rest 1:30
C2. Knees to Elbows, 10-12 reps x 3 sets, rest 1:30
*Scaled Versions for Knees to Elbows*
Level 1:Anchored Sit-Ups x 20 reps x 3 sets
Level 2: Knee Raises
B. Competition Phase:
Aerobic Power Testing:
35 Minute AMRAP of the following:
Row 1000 meters
10 Air Squats
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