"Vagabond Yoga and The CrossFit Opens 13.1 Workout Released to the World"(3.6.2013)

*Vagabond Yoga on Wednesday, March 6th @ 7:35 pm*

*The CrossFit Opens 2013 is Upon Us*

The 2013 CrossFit Opens will be starting this Wednesday, March 6th @ 8:00 pm. The First workout will be release to the world, and people will have till Saturday to complete the workout and get their scores onto the CrossFit Games Website. At Vagabond we will complete the Workouts on Saturday AM, as a Community and as a Gym to allow all people to participate and get into the Competitive Atmosphere of this sport. At the end of the day, the online competition is for fun, and for the most part meant to bring the Vagabond Community closer together. Look for the Opens Workout to be posted tomorrow on the Vagabond Website and get ready for a fun five weeks!

Vagabond CrossFit On Ramp Beginners Class Starts Monday, March 25th, 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 25th, 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:
3 minutes of z1 work
3-4 minutes of mobility work
ankles, hips, upper back, rotational work
3-4 minutes of workout prep
goblet squats x 5
wall angels x 5
ring rows w/ hold x 2 seconds @ top x 5 reps
airdyne x 7 calories @ 95%
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Bend + Posterior Chain/Upper Body Pull /Upper Body Push+ DB or KB Burner
A. Deadlift @ 30×1, 2-3 repetitions x 4 sets, rest 2-3 minutes between sets.
B1. Back Extensions @ 30×0, 10-12 repetitions x 3 sets, rest 1 minute.
B2. Strict Supinated Pull Ups @ 30×1, 4-6 repetitions x 3 sets, rest 1 minute.
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.
B3. Laying DB Tricep Extension on Bench @ 40×1, 6-8 repetitions x 3 sets, rest 1 minute.
C. Complete for time of the following:
20 Calorie Airdyne
15 Burpees
20 Calorie Airdyne
25 KB Deadlifts
20 Calorie Airdyne
15 Burpees
B. Fitness Phase:
Aerobic Power Tester: MAP Muscular Endurance
10 Sets of the following @ 80% of the following:
30 Seconds of Rowing
Rest 30 Seconds
30 Seconds of Burpees: Hand Release @ Bottom
Rest 30 Seconds
30 Seconds of Double Unders/Single Unders
Rest 30 Seconds
C. Competition Phase:
Zone 1 Work + Mobility + MAP Intensity(Lower Variation)
A. 15 Minutes of Airdyne @ 50% effort
B. 5 Sets of the following @ 80% of:
Row @ 80% x 30 seconds
rest 3 minutes
5 Sets of the following @ 80% of:
Russian Kettlebell Swings @ 80% x 30 seconds
rest 3 minutes
5 Sets of the following @ 80% of:
Up and Back Sprint @ 80% @ 10 meters
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