*Vagabond Yoga on Wednesday, July 31st @ 7:35 pm*
*Vagabond Mobility In-Service on Saturday, August 17th @ 10:00 am*
● Difficulty reaching overhead, pain when squatting, can’t touch your toes? If you answered YES to any of these, this inservice will help. Decreased shoulder and upper back mobility as well as tight hips and ankles are common in many people and can greatly reduce one’s ability to safely perform everyday functional movements and can limit higher level athletic performance.
● In this free 1-hour inservice, you will learn how to improve shoulder, upper back, hip and ankle mobility using dynamic and static stretching techniques, foam rolling and corrective exercise techniques.
● A joint by joint approach will be used to teach simple but practical exercise techniques that can be performed anywhere.
● Space is limited to 15, please contact Kevin to register.
● Inservice by Sarah Anestam, MS, PT, co-owner of Functional Fitness and Physical Therapy, LLC, in North Easton.
Contact Kevin to reserve spot thru vbcrossfit@gmail.com
Vagabond CrossFit On Ramp Beginners Class Starts Monday, August 26th, 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, August 26th, 2013. There are no more than 5-7 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 vbcrossfit@gmail.com 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:
Competition Phase Prep Warm-Up
3 Minutes of Zone 1 Work
+
2 Rounds of the following
double unders x 20 repetitions
strict handstand push ups x 5 repetitions
kipping T2B x 10 repetitions
100m run
+
Lifestyle + Fitness Phase Prep Warm-Up
3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine
+
3-5 minutes of workout prep
SL RDL
TGU + waiters walk
double unders
II. Phases Strength and Conditioning
A. Lifestyle Phase
Press Intense + Bend Intense + Upper Body Push + OTMEM
A. Push Press @ 11×1, 5-7 repetitions x 3 sets, rest 2 minutes between sets.
B. Deadlift, 4 repetitions x 5 sets, on the minute, every minute.
Use 50% of your max for this section of the workout
Get Numbers from July 1st, 2013
C. On the Minute, Every Minute x 10 Minutes of the following:
5 Wall Balls
5 Step Down Box Jumps
B. Fitness Phase
Squat CP + Core + Upper Body Pull + OTMEM
A. High Bar Back Squat @ 20×1, 3-4 repetitions @ 80% x 3 sets, rest 2 minutes between sets.
B. Weighted Front Lean Rest x 20 seconds, rest 20 seconds x 5 sets.
C. Weighted Supinated Pull Up @ 20×1, 3-4 repetitions x 3 sets, rest 2 minutes between sets.
D. On the Minute, Every Minute x 10 Minutes of the following:
5 Thrusters @ 95/65, 75/45
5 Burpees
C. Competition Phase
Jerk Intense + Snatch Mod + Upper Body Push Intense + Upper Body Push Battery
A. Split Jerk Cluster, 1.1.1, work to a heavy cluster. No More than 7 sets.
B. Squat Snatch Cluster @ 135/95, 1.1.1.1.1 x 5 sets, rest 2 minutes between sets.
C. Fat Bar Bench Press @ 20×1, 4-5 repetitions x 5 sets, rest 2 minutes between sets.
D. 50 Handstand Push Ups for time
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