"Vagabond Yoga and Vagabond Tracking System Workout for Fitness Phase"(2.20.2013)
*Vagabond Yoga on Wednesday, February 20th @ 7:35 pm*
*Fitness Phase will be performing the following for the Vagabond Tracking System of the following movements: Please put your numbers and results into Spreadsheet*
1. 1 Rep Max Front Squat
2. Strict Pronated Pull Ups Max
3. 500 Meter Row Time Trial
*Functional Movement Screening with Guest Coach, Sarah Anestam next Saturday, Febuary 23rd, 2013 @ 10:00 am*
Physical Therapist and Guest Coach, Sarah Anestam, will be back at Vagabond for a Functional Movement Screening to test clients for pre-existing injuries, preventative material for clients, and testing assessment through mobility. We are only allowing 5 to 6 spots for this Assessment. Please email Kevin at the following email to reserve your spot today.
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.
I. Dynamic and Mobility Prep Warm-Up:
2-3 minutes of Z1 work
+
3-5 minutes of mobility work
ankles, hips, upper back
+
3-5 minutes of workout prep
workout prep
wall squats
goblet squats
strict chin ups
x-band walk
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Bend/Upper Body Push + Posterior Chain/Upper Body Pull + DB or KB Burner
A1. Deadlift @ 30×1, 4-6 repetitions x 3 sets, rest 1:30
Go up in weight from last week, February 13th, 2013
A2. Single Arm DB Bench Press @ 30×1, 8-10/each arm x 3 sets, rest 1:30.
B1. Back Extensions @ 30×0, 10-12 repetitions x 3 sets, rest 1 minute between sets.
B2. DB Bent Over Row @ 30×1, 6-8 reps/each arm x 3 sets, rest 1 minute between sets.
C. On the minute Every Minute for 10 Minutes of the following:
10 Kettlebell Swings
5 Burpees
So if person finishes the following in 45 seconds, then they rest for 15 seconds, and then go again on the minute. If person does not finish the 10 swings and 5 burpees within that minute, then have them take the next round off to get a break and rest.
B. Fitness Phase:
Squat Intense + Upper Body Pull+ AD Tester
A. Front Squat, work to a 1 rep maximum. 12 Minute Time Limit.
This is a Vagabond Tracking System Spreadsheet Test, please put your results and data onto Spreadsheet that is called Vagabond Tracking System on Webpage.
B1. Strict Pronated Pull Ups @ 20×1, Test as many as you can do without letting go of barbell and with following tempo.
If you cannot do Strict Pronated Pull Ups, then perform strict ring rows to failure, but must be perfect form the whole way thru.
This is a Vagabond Tracking System Spreadsheet Test, please put your results and data onto Spreadsheet that is called Vagabond Tracking System on Webpage.
C. Row 500 Meters for Time
This is a Vagabond Tracking System Spreadsheet Test, please put your results and data onto Spreadsheet that is called Vagabond Tracking System on Webpage.
C. Competition Phase:
Aerobic Power Testers Multi @ 90%
10 Minute AMRAP of:
10 Power Snatch @ 95/65 lbs
30 Double Unders
+
rest 10 minutes
+
3 Rounds for time of:
20 Calorie Airdyne
20 Pull Ups
+
rest 10 minutes
+
3 Rounds of the following:
20 Wall Balls
20 Hand Release Push Ups
20 Step Down Box Jumps
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