"Vagabond Yoga Class + Next Beginners Class: July 14th"(7.2.2014)
Vagabond CrossFit On Ramp Beginners Class Starts Monday, July 14th, 2014. 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, July 14th, 2014. 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.
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*Vagabond Yoga Class on Wednesday, July 2nd @ 7:35 pm*
I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 Minutes of the Zone 1 Work
3-5 Minutes of Foam Roll of:
Lower Back + T-Spine
3-5 Minutes of the following:
Row 100 Meters
5 goblet squats
5 inch worms
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Press Intense/Upper Body Pull + Upper Body Push/Upper Body Pull/Core
A1. Close Grip Bench Press @ 30×1, 5 reps, 3 reps, 5 reps, 3 reps, rest 1:30 between sets.
A2. DB Bent Over Row Cluster Heavy @ 30×1, 4.4.4 x 4 sets, rest 1:30 between sets.
B1. DB Single Arm Seated Press @ 31×1, 6-8 reps x 3 sets, rest 45 seconds
B2. Side Bridge Left Side, 25 seconds x 3 sets, rest 45 seconds.
B3. Side Bridge Right Side, 25 seconds x 3 sets, rest 45 seconds.
B4. DB Tricep Extension, 8-10 reps x 3 sets, rest 45 seconds.
B5. Row 60 seconds x 3 sets, rest 2 minutes between sets.
B. Fitness Phase
Upper Body Pull/Upper Body Pull+ Upper Body Press Asst/Upper Body Pull/Core+ Lactate Based
A1. Weighted Pronated Pull-Up Cluster, 2.2.1 x 3 sets, rest 1 minute.
RX: 2.2.1 weighted
INT: Strict Pull-Ups, 6-8 reps x 3 sets
BEG: Negative Clusters, 2.2.1 x 3 sets
A2. Pendalay Barbell Bent Over Row @ 31×1 4-6 reps x 3 sets, rest 1 minute.
B1. DB Standing Press @ 33×1, 6-8 reps x 3 sets, rest 60 seconds.
B2. DB Tricep Extensions @ 21×1, 6-8 reps x 3 sets, rest 60 seconds.
B3. DB Zotman Curls @ 30×1, 6-8 reps x 3 sets, rest 60 seconds.
B4. Row 60 Seconds x 3 sets, rest 2 minutes between sets.
C. Competition Phase
Rest Day or Zone 1 Day or Mobility Day
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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