"Vagabond Yoga Class + New Coach @ Vagabond"(6.5.2013)

*Vagabond Yoga Class on Wednesday, June 5th @ 7:35 pm*

Vagabond CrossFit On Ramp Beginners Class Starts Monday, June 24th, 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, June 24th, 2013. There are no more than 6-8  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.

*New Coach @ Vagabond CrossFit*

I would like to welcome a new Coach to the Vagabond Staff. I would like to introduce everyone to John Morrissey, and I am sure you all know who he is after talking with John. John has gone through the 4 month long process of the Vagabond internship, and has passed with flying colors. John’s duties will entail being the lead coach for the Vagabond Beginners Program. The one quality that stands out with John is his unselfish ways to help all Vagabonds with any problems that they run into with their fitness journey. He is a perfect fit for the Head Coach for the Beginners Program because he is caring, patient, and willing to take time with anyone who needs help. I am happy to add him to the Vagabond Staff and when you see him please Congratulate on his accomplishment and his future within Vagabond CrossFit.

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 minutes of mobility work
*ankles, hips, t-spine
3-5 minutes of workout prep
wall angles
goblet squats
kb swings
db ext. rot.
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Press Intense + Squat Intense/Upper Body Push + Bend/AD Alend
A. Strict Press @ 11×1, 4-6 repetitions x 3 sets, rest 2 minutes between sets.
B1. Front Squat @ 20×1, 6-8 repetitions x 3 sets, rest 1:30
B2. AMRAP DB Bench Press @ 10×1, 30 seconds x 3 sets, rest 1:30.
C1. Dumbbell Thrusters AMRAP x 30 seconds x 4 sets, rest 10 seconds.
C2. Airdyne @ 100%, 24 seconds x 4 sets, rest 2 minutes between sets.
B. Fitness Phase:
Squat CP + Squat/Upper Body Pull + Single Leg/Upper Body Pull
A. High Bar Back Squat @ 20×1, 5-7 repetitions x 3 sets, rest 2 minutes between sets.
B1. DB Walking Lunges @ 11×1, 4-6/each leg(Heavy) x 3 sets, rest 1:30
B2. Weighted Pull Up Cluster @ 10×1, 3-4 repetitions x 3 sets, rest 1:30
C1. DB Box Step Ups @ 11×1, 8-10/each leg(Moderate) x 3 sets, rest 20 seconds/rest 1:30
C2. Kipping Pull Ups, 12-15 repetitions x 3 sets, rest 1:30 between sets.
C. Competition Phase:
Power Clean Intense + Deadlift/Press + Single Leg/DB or BB Row + Single Leg
A1. Row 200 Meters @ 80% x 5 sets, rest 10 seconds.
A2. 2 Heavy Cleans x 5 sets, rest 3 minutes. You can do drop in between each set. Rest 30 seconds between each clean.
B1. Deadlift @ 225 lbs/135 lbs x 10 touch n go repetitions x 4 sets, rest 10 seconds.
B2. Kipping or Strict Handstand Push Ups Clusters, 6.6.6 x 4 sets, rest 3 minutes.
C1. Barbell Russian Step Ups @ 11×1, 8-10/each leg x 3 sets, rest 1:30
C2. DB Bent Over Row @ 30×1, 8-10 reps/each arm x 3 sets, rest 1:30
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