"Vagabond Yoga Class and Extra Work"(9.12.2012)

*Vagabond Yoga Class on Wednesday, September 12th @ 7:35 pm*

*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.

*Vagabond Extra Work on the Board*

We will be adding some more skills work and some side sessions once again on the far right hand of the white boards. We run this for the next 8 weeks, and two days worth of extra skill sessions, and some strength building will be added on the board. We did this a few months ago for pull up assistance work, and we saw some great results within some Vagabonds. Please take advantage of this opportunity to put some more work in, and get some great benefits. There will be two separate days programmed on the board, and you have all week to complete them. So, please take a look at the board, and get your added bonus in during the week.

Matt D.

I. Dynamic and Mobility Prep Warm-Up:
7 Minutes of Mobility Work
(Hips and Shoulders)
Coach B Prep Work(Snatch Progressions for Power Snatch)
II. Lifestyle Phases Strength and Conditioning:
A. Lifestyle and Fitness Phase:
Press Intense + Bend/Push Battery + Scap/Core
A. Close Grip Bench Press @ 20×1, 10 sets of 2 @ 60% of 1 Rep Max, rest 45 seconds between sets.
(Get 1 Rep Max from July 27th, 2012)
B1. Power Snatch Cluster, 1.1.1 x 5 sets, rest 1 minute
*Lifestyle Phase will perform Hang Power Snatches*
B2. Ring Dips @ 20×1, 8-12 reps x 5 sets, rest 1 minute
*Scale to Bar Dips or Push Ups… People can kip on either ring or bar dips.*
C1. DB External Rotations @ 30×0, 8-10 reps x 3 sets, rest 1:30
C2. Anchored Sit-Ups x 20 reps x 3 sets, rest 1:30
B. Competition Phase:
MAP Sessions: 7 Minutes on/5 Minutes off x 5 sets
7 Minutes of the following of:
Run 200 Meters
7 Wall Balls
5 Knees to Elbows
*Rest 5:00 Minutes*
7 Minutes of the following of:
Row 250 Meters
10 Barbell Push Press @ 95/65
7 Box Jumps @ 24/20
*Rest 5:00 Minutes*
7 Minutes of the following of:
Run 200 Meters
10 Kettlebell Swings @ 53/35
5 Burpees
*Rest 5:00 Minutes*
7 Minutes of the following of:
Row 250 Meters
10 Hang Power Cleans @ 115/75
5 Kipping Pull Ups
*Rest 5:00 Minutes*
7 Minutes of the following of:
Airdyne x Cals @ 80%
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