"Vagabond Yoga and Schedule Date for Breast Cancer Charity Workout"(2.13.2013)

*Vagabond Yoga on Wednesday’s @ 7:35 pm.*

*Breast Cancer Charity Workout moved to Saturday, March 2nd, 2013 @ 9:00 am*

 Reminder this fundraiser is for a great cause and also in honor of our own Vagabond, Robin Johnson Taylor, who is going through her second bout with breast cancer. We encourage as many Vagabonds to attend this charity workout for the benefit of this great organization, and also to show support for our own Vagabond!  Please CLICK HERE to see more information about the Ellie Fund, in which we will be supporting during this fundraiser. We are asking all Vagabonds to show their support, and our recommending if you plan on attending, then please think about making a $20 donation towards the Vagabond Goal.*

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.

*Fitness Phase: Lateral Banded Lunges*

I. Dynamic and Mobility Prep Warm-Up:
2-3 minutes of Z1 work
3-5 minutes of mobility work
*ankles, hips, upper back, rotation work
3-5 minutes of workout prep
trap 3 raise
forward wall slides
good mornings, weighted
double unders
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Bend/Upper Body Push(Variant Movement) + Posterior Chain/Upper Body Pull + DB or KB Burner
A1. Deadlift @ 30×1, 4-6 reps x 3 sets, rest 1:30.
A2. Single Arm DB Strict Seated Press @ 20×1, 8-10/each arm x 3 sets, rest 1:30.
B1. Barbell Good Mornings @ 31×1, 8-10 reps x 3 sets, rest 1:30.
B2. Ring Rows @ 22×1, 6-8 reps x 3 sets, rest 1:30.
These are meant to be done to perfection if they done correctly, you will see what we are trying to do here through building up Scapula, Rhomboids, and Deltoids.
C. Three Rounds for time of:
10 DB Thrusters @ mod weight
10 Burpees
B. Fitness Phase:
Squat Intense + Single Leg/Upper Body Pull + Scap/Core
A. Front Squat @ 20×1, 6-8 reps x 3 sets, rest 2-3 minutes between sets.
B1. Partner Banded Resistance Lateral Lunges @ 11×1, 8-10 reps/each leg x 3 sets, rest 1 minute.
Video on YouTube Channel and Webpage
B2. Strict Pull-Up Variation Cluster, 5.5.5 x 3 sets, rest 15 seconds between clusters, rest 1:30.
Pull Up Variation means you switch grips every cluster, meaning the first 5 you do supinated, then rest 15 seconds, then perform 5 repetitions at pronated, then rest 15 seconds, then perform 5 mix grip pull ups, then rest.
People who cannot strict pull ups will perform Negative Pull Ups or Weighted Negative Pull Ups and Bicep Curls. So 3-4 reps of Negative Pull Ups, and then Bicep Curls, 10-12 reps x 3 sets.
C1. DB External Rotations @ 40×1, 8-10 reps/each arm x 3 sets, rest 1 minute.
C2. Knees to Elbows, 8-10 reps x 3 sets, rest 1 minute.
If people cannot perform these, you will be performing anchored sit ups, 20 reps x 3 sets, rest 1 minute.
C. Competition Phase:
Aerobic Power Testers
Complete the following for time @ 90%:
10-20-30 of:
Wall Balls @ 20 lbs/14 lbs
30-20-10 of:
Box Jumps @ 24/20 inches
rest 10 minutes
21-15-9 of the following @ 90%:
Kettlebell Swings @ 70 lbs/53 lbs
rest 10 minutes
Complete for time @ 90% of:
Row 500 Meters
50 burpees
Row 500 meters
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