"Vagabond Yoga Class + Results from Programming by Vagabond"(10.2013)

*Vagabond Yoga Class on Wednesday @ 7:35 pm*

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*Vagabond Programming Sends Southern Gym to New Heights*

Please CLICK HERE and Check out Kevin’s Blog to See Final Results of 8 Week Program for Gym in the South.

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.

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I. Dynamic and Mobility Prep Warm-Up:
Competition Phase Prep
3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine
+
3-5 minutes of workout prep
back ext.
Strict shoulder press
bottoms up kb walk
+
Lifestyle + Fitness Phase Prep
3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine
+
3-5 minutes of workout prep
back ext.
Strict shoulder press
bottoms up kb walk
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Press Intense/Squat Mod + OTMEM
A1. Close Grip Bench Press @ 30×1, 6-8 repetitions x 3 sets, rest 45 seconds
Compare weight to September 18th, 2013
A2. Goblet Squats, 12-15 repetitions x 3 sets, rest 45 seconds
A3. DB Box Step Ups @ 11×1, 8-10/each leg x 3 sets, rest 45 seconds
B. AMRAP 7 Minutes of the following:
10 Kettlebell Swings
5 Push Ups
B. Fitness Phase
Squat CP + Core/Upper Body Push + OTMEM
A. High Bar Back Squat @ 20×1, 5 sets of 5 reps @ 70% of 1 rep max, rest 2 minutes between sets.
B1. DB Box Step Ups @ 11×1, 8-10/each leg x 3 sets, rest 45 seconds.
B2. DB Bench Tricep Extensions @ 30×1, 8-10 repetitions x 3 sets, rest 45 seconds.
B3. DB Zotman Curls @ 30×1, 8-10 repetitions x 3 sets, rest 45 seconds.
B4. Russian Kettlebell Swings, 12-15 repetitions Heavy x 3 sets, rest 45 seconds
B5. Double Unders or Single Unders AMRAP x 1 Minute x 3 sets, rest 90 seconds.
C. Competition Phase
Squat Intense + Clean Moderate + OTMEM
A. High Bar Back Squat @ 60% of max, 10 sets of 2, rest 30 seconds between sets.
B. Clean Complex @ Moderate Weight: 1 Clean Deadlift + 1 Power Clean x 5 sets, rest 2-3 minutes between sets.
C. 4 Sets of the following @ High Aerobic Effort:
10 touch n go deadlift @ moderate weight
15 burpees
35 double unders
Rest 90 seconds between sets
+
4 Sets of the following @ High Aerobic Effort:
10 kettlebell swings @ 70/53
15 hand release push ups
35 double unders
Rest 90 seconds between sets
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