"Vagabond Yoga Class + Review of Goal Setting Seminar"(9.25.2013)

*Vagabond Yoga Class on Wednesday, September 25th @ 7:35 pm Class Time.*

Vagabond CrossFit On Ramp Beginners Class Starts Monday, October 7th, 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 7th, 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 zone 1 work
+
3-5 minutes of dynamic prep mobility
shoulder mob.
+
3-5 minutes of the following
3-4 strict supinated pull ups
6-8 push ups
100 meter row
+
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
Trap 3 raise
double unders
RDL
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Press Intense + Bend Intense + OTMEM
A1. Strict Press @ 30×1, 6-8 repetitions x 3 sets, rest 45 seconds.
A2. DB Bent Over Row @ 30×1, 10-12 repetitions x 3 sets, rest 45 seconds
A3. Back Extensions @ 30×1, 12-15 repetitions x 3 sets, rest 45 seconds
A4. Side Bridges @ 16 seconds/each side x 3 sets, rest 45 seconds.
B. Airdyne @ 100%, 12 seconds x 8 sets, rest 1 minute.
B. Fitness Phase
Squat CP + Core/Upper Body Push + OTMEM
A. Front Squat @ 20×1, work to a tough triple.
Do not work to a 3 rep max, keep this at least 20% less than your 1 rep max.
B1. Strict Press @ 20×1, 4-5 repetitions x 3 sets, rest 30 seconds.
B2. Step Down Box Jumps @ 24 /20 inches, 8-12 repetitions x 3 sets, rest 30 seconds
B3. Side Bridges, 20 seconds/each side x 3 sets, rest 30 seconds.
B4. Airdyne @ 90%, 40 seconds x 3 sets, rest 90 seconds.
C. Competition Phase
Squat Intense + Clean Moderate + OTMEM
A. High Bar Back Squat @ 50% plus 40 lbs of chains, 8 sets of 2 repetitions.
Speed of the Movement
B. Hang Power Clean Moderate, 2.2.2.2, rest 2-3 minutes between sets.
The above make these touch n go repetitions + keep moderate
C. On the Minute, Every Minute for 14 Minutes of the following:
Odd Minutes: 4-5 touch n go deadlifts @ moderate weight(50%-60% of max suggested) 
Even Minutes: 10 Burpees
D. On the Minute, Every Minute for 14 Minutes of the following:
Odd Minutes: 7 Thrusters @ 95/65
Even Minutes: 7 Chest to Bar Pull Ups
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