Saturday May 17th – 10am Vagabond CrossFit
- Difficulty reaching overhead, pain when squatting, can’t touch your toes? If you answered YES to any of these, this inservice will help. Decreased shoulder and upper back mobility as well as tight hips and ankles are common in many people and can greatly reduce one’s ability to safely perform everyday functional movements and can limit higher level athletic performance, such as CrossFit.
- In this free 1-hour inservice, you will learn how to improve common shoulder, upper back, hip and ankle mobility issues using dynamic and static stretching techniques, foam rolling and corrective exercise techniques.
- A joint by joint approach will be used to teach simple but practical exercise techniques that can be performed anywhere.
- Space is limited to 15, please contact Kevin to register.
- Inservice by Sarah Anestam, MS, PT, co-owner of Functional Fitness and Physical Therapy, LLC, in North Easton.
Vagabond Yoga Class on Wednesday, May 7th @ 7:35 pm
I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase + Competition Phase Prep
3 Minutes of Zone 1 Work
+
3-5 Minutes of Foam Rolling/MyoFascia Release
1-Way Shoulder-Stretch
+
3-5 Minutes of Prep Work
100 M Run
5 Goblet Squats
15 Strokes on Rower
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Press Intense + Squat Cond/Upper Body Push Cond + Upper Body Press Assistance/Elbows/Core
A1. Deadlift @ 30×1, 4-6 reps x 4 sets, rest 45 seconds.
A2. DB Standing Press @ 31×1, 6-8 reps x 4 sets, rest 45 seconds.
B1. Heavy Russian KB or DB Swings, 12 reps x 4 sets, rest 45 seconds.
B2. Back Extensions @ 30×1, 12 reps x 4 sets, rest 45 seconds
C. Turkish Get-Ups, 6/each arm x 3 sets, rest as needed, focus on form.
B. Fitness Phase
Upper Body Press Intense(Thruster or Front Squat or Press Movement) + Single Arm DB Pressing/Core + CP Grinder
A. Strict Press, 3-4 reps x 3 sets, rest 2 minutes between sets.
B1. Turkish Get-Ups, 4 reps/each side, rest 30 seconds between each side, rest 1:30 between sets.
B2. Weighted Plank Holds x 30 seconds, rest 10 seconds, Weighted Plank Holds x 30 seconds, rest 1:30 between sets.
C. AMRAP 14 Minutes of the following:
DB Farmer’s Walk Heavy x 60 Meters
4 Burpee Box Jumps @ 24/20 inches
8 Front Squats @ 155/105, 135/95
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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