"Vagabond Yoga Class + Sources of Energy"(12.19.2012)

*Vagabond Yoga on Wednesday, December 19th @ 7:35 pm*

Vagabond CrossFit On Ramp Beginners Class Starts Monday, January 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 January 7th. There are no more than 4-6  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.

*Sources of Energy throughout our Workouts*

Where do we get our energy from, and what is the difference between an all out sprint of 100 meters compared to a 5000 meter row? Some of the questions we might receive within Vagabond as we delve into energy system training, and the breakdown of certain energy levels within our body. To make it simple and less dramatic, we used three sources of primary energy within our body during our workouts. We use the phosphagen system,  glycolytic system, and  oxidative system. Each has a purpose of what they accomplish within our training. Energy provides an athlete the ability to perform work, which is the application of force, which is the muscles applying force against resistance. Each mode of these energy systems have an ability to illicit certain responses within the body, if they are trained correctly through smart programming, and by assessing your program through well detailed outlines.

The Phosphagen System is the primary source for anaerobic training, and uses three basis reactions during its processing of ATP(adenosine triphosphate). Each one of these breakdowns leads to a reaction, in which the end result is ATP. Our activities can simply be events within 2 seconds to 12 seconds of this high intense system. Some examples of events could be sprints under 100 meters, diving, american football, weightlifting, and jumping.

The Glycolytic System is the second anaerobic system which has events last from 20 seconds to 2 minutes in time. This variation of a break down of an energy system uses the breakdown of blood glucose and glycogen during its high intense activities. With the event going close to the 2 minute range, we begin to see big depletions of glycogen and we move into slow glycolysis. The intake of carbohydrates are important to this matter, as if you are low in supply during this, you could see impairment in the athlete’s performance. The use of glycogen depends on the event and bout that the athlete is going through at that time.

The Oxidative System also has the ability to use the same concepts of the Glycolytic System, but the one big difference is the use of Oxygen within the energy system. These events will last anywhere from 5 minutes to 3 hours for the OX System to be considered.

I. Dynamic and Mobility Prep Warm-Up:
5 minutes of mobility work
*ankles, hips, thoracic ext., scap. retraction, adductors
3 Minutes of mono work
*Led by Coach*
3 Burpees
5 Air Squats
10 Jumping Jacks
4-5 minutes of movement prep
air angels x 5
row 150 meters
strict push ups x 5
face pulls x 5
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Squat Intense + Single Leg(Concentric)/Upper Body Push Cond + 3-5 Minute Burpee Burner
A. High Bar Back Squat @ 20×1, 6-8 reps x 3 sets, rest 2 minutes between sets.
B1. DB Russian Step Ups @ 11×1, 6-8 reps x 3 sets/each leg, rest 1 minute.
B2. Bar Dips @ 30×0, 6-8 reps x 3 sets, rest 1 minute between sets.
Scale to Push Ups or DB Standing Strict Press, 6-8 reps x 3 sets.
C. Complete the following for time of:
Row 500 meters
Burpees x 30 repetitions
B. Fitness Phase:
Bend/Push/Jump Battery

A1. Romanian Deadlift @ 50X1, 6-8 reps(30% to 40% of your best clean) x 5 sets, rest 1 minute.
A2. Heavy Dumbbell Push Press @ 11×1, 6-8 reps x 5 sets, rest 1 minute.
A3. Step Down Box Jumps @ 24/20 inches x 15 repetitions x 5 sets, rest 1 minute.
B. 5 Minute Airdyne Calorie Test.
C. Competition Phase:
MAP Sessions: 6 minutes on/6 minutes off x 4 sets
6 Minutes of the following @ 80% of:
7 Power Cleans @ 115 lbs/75 LBS
20 Double Unders
10 Cals on Rower
Rest 6:00 minutes
6 Minutes of the following @ 80% of:
7 Toes to Bar
Run 100 Meters
10 Burpees
Rest 6:00 minutes
6 Minutes of the following @ 80% of:
10 Wall Balls
10 Step Down Box Jumps
Rest 6:00 minutes
6 Minutes of the following @ 80% of:
20 Meter Bear Crawl
7 Ring Push Ups
Post Results to Nutrition Page.