"Vagabond Yoga Class + Boston Strong Fundraiser"(4.24.2013)

*Vagabond Yoga Class on Wednesday, April 24th @ 7:35 pm*

*Boston Strong Fundraiser at Vagabond on Saturday, May 18th, 2013*

We will be running the Boston Strong Fundraiser at Vagabond on Saturday, May 18th, 2013. The proceeds will go to the One Fund Charity to support the victims and families of those affected by the explosions at the Boston Marathon on Monday, April 15th, 2013. We will be selling Boston Strong Shirts during the fundraiser and during the week of the Fundraiser. We strongly encourage all Vagabonds to participate in this event, and show their support for the families and victims of this horrific act of violence. Please put this date in your calendar, and make sure you are present that weekend for support!

Vagabond CrossFit On Ramp Beginners Class Starts Monday, May 13th, 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, May 13th, 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
*ankels, hips, T-spin
+
4-6 minutes of workout prep
x-band walk
TGU
kb swing
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Press Intense + Squat Intense/Upper Body Push + AD LEND 1
A. Strict Press @ 11×1, 8-10 repetitions x 3 sets, rest 2 minutes between sets.
B1. Front Squat @ 20×1 @ 65% of 1 rep max, 3 reps x 5 sets, rest 1 minute
Get 1 rep max from April 19th, 2013
B2. Single Arm DB Standing Press @ 30×1, 12-15 repetitions/each arm x 3 sets, rest 1 minute
C. 5 Sets of the following:
1 Minute on the Airdyne @ 90%
Rest 3 minutes between sets
B. Fitness Phase:
Squat CP + Squat/Upper Body Pull + Squat/Upper Body Pull Cond
A. High Bar Back Squat @ 20×1, 10-12 repetitions x 3 sets, rest 2 minutes between sets.
B1. Front Squat @ 20×1 @ 70% of 1 rep max, 3 reps x 3 sets, rest 1 minute
Get Results from April 19th, 2013
B2. Weighted Pronated Pull Up Cluster, 1.1.1.1 x 3 sets, rest 1 minute
C1. DB Step Ups @ 11×1, 8-10 reps/each leg x 3 sets, rest 1 minute
C2. Kipping Pull Ups, 8-12 repetitions x 3 sets, rest 1 minute
C. Competition Phase:
Power Clean Intense + Deadlift/Press + Single Leg/DB or BB Row + Single Leg
A. Power Clean Cluster @ 70%, 1.1.1.1.1.1 x 3 sets, rest 3 minutes between sets.
B1. Deadlift @ 30×1, 8 reps, 8 reps, 6 reps, 6 reps, rest 3 minutes
B2. Depth Handstand Push Ups, 4-6 reps x 4 sets, rest 3 minutes.
On Handstand Push Ups, if your more successful with regular range of motion, do these. Keep these strict handstand push ups
C1. DB Walking Lunge Steps @ 11×1, 6-8 reps/each leg x 3 sets, rest 1 minute
C2. Pendalay Barbell Bent Over Row @ 30×1, 6-8 repetitions x 3 sets, rest 1 minute
D. Front Rack Walking Lunges @ 11×1, 8-12 reps/each leg x 3 sets, rest 1:30 between sets.(Light to Moderate Load)
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