"Vagabond Yoga Class + CrossFit Master's Competition this Saturday"(10.23.2013)
*Vagabond Yoga Class on Wednesday @ 7:35 pm Class Time.*
*CrossFit Master’s Competition this Saturday, October 26th from 9 am to 4 pm*
This weekend we will be having about ten of our Master Competitors Competing in the Northeast CrossFit Master’s Competition held by CrossFit New England in Natick, Massachusetts. We encourage Vagabonds to attend this event, and cheer on their fellow Vagabond counterparts as they compete during the day at this local CrossFit Competition. The competition will begin around 9 am and last until about 4 to 5 pm. All are encouraged to attend this event.
Vagabond CrossFit On Ramp Beginners Class Starts Monday, October 28th, 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, October 28th, 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 [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:
Lifestyle + Fitness Phase Prep
3-5 minutes of mobility work
*ankles, hips, t-spine
3-5 minutes of movement prep
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Squat Intense/Upper Body Push/Core + OTMEM
A1. Front Squat @ 30×1, 4-6 repetitions of 3 sets, stay at same weight, rest 1 minute.
A2. DB Incline Bench Press @ 30×1(Use two 25 lbs plates), 8-10 reps x 3 sets, rest 1 minute.
A3. Side Bridges x 14 seconds/each side x 3 sets, rest 1 minute.
B. 4 Rounds for time of the following:
60 Jump Rope Singles
12 Goblet Squats
12 Box Jumps or Step Ups
B. Fitness Phase
Squat CP + Core/Upper Body Push + OTMEM(Battery Based)
A1. High Bar Back Squat, 2 reps x 3 sets, rest 1:30 between sets.
A2. Weighted Mixed Grip Pull Ups @ 30×1, 2-3 reps x 3 sets, rest 1:30 between sets.
B. On the Minute, Every Minute of the following for 14 Minutes of:
Odd Minutes: 2-3 Repetitions of Squat Cleans @ 80%-90% of 1 rep max
Even Minutes: 10-15 Burpees
C. Competition Phase
Rest Day/Skill Session
15-20 Minutes of Rowing @ Zone 1 Pace
15-20 Minutes of Skill Work on Something Gymnastics Based
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
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