*Vagabond Yoga Class on Wednesday, September 18th @ 7:35 pm*
*Vagabond Lifestyle/Nutrition/Goal Setting Seminar on Saturday, September 21st @ 10:00 am*
Vagabond CrossFit will be offering a Free One Hour Seminar on Goal Setting, Lifestyle Choices, and Nutrition Guidelines for all Vagabonds within the gym. This will be run by Head Coach/Owner, Kevin O’Malley, as he takes you through step by step processes to become successful with your journey to a better life through Health, Fitness, and Lifestyle Choices. This is a must attend event, and the specific date will be released after the Holiday Weekend. Please make sure you email Vagabond to reserve your spot today, as we will limit this one hour seminar to 25 people for the day. Kevin will take you down the road of how to better your lives through practical choices in nutrition, but also how to balance your life within your busy schedule of everyday life pursuits.
Through sound lifestyle choices, and balancing your “Life Circle”, you will begin to see how your life can become manageable and whole lot less stressful through a balanced fitness and health program.
Sign Up Today by emailing Kevin at the following link below.
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 vbcrossfit@gmail.com 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.
I. Dynamic and Mobility Prep Warm-Up:
Competition Phase Prep
Back Ext.
double unders
butterfly pull ups
High box jumps
+
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
TGU + waiters walk
goblet squats
back ext.
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Press Intense + Bend Intense + OTMEM
A1. Close Grip Bench Press @ 30×1, 6-8 repetitions x 4 sets, rest 45 seconds
A2. Russian Kettlebell Swings, 15-18 repetitions x 4 sets, rest 60 seconds
Concentrate on Hip Extension
B. 5 Sets of the following @ Hard Effort(95%):
12-15 Calories on Airdyne
7 Burpees As Fast As Possible
Rest 2 minutes between sets
B. Fitness Phase
Squat CP + Core/Upper Body Push + OTMEM
A. High Bar Back Squat@ 20×1, work to a tough double.
Do not work to a 2 rep max, keep this at least 15% to 20% less than your 1 rep max.
Get Numbers from August 21st, 2013
B1. Heavy DB Standing Strict Press @ 20×1, 6-8 repetitions x 3 sets, rest 45 seconds.
B2. Heavy KB or DB Farmers Walk x 60 Meters(Up and Back in Parking Lot), rest 45 seconds
B3. Toes to Bar, 10-12 repetitions x 3 sets, rest 45 seconds.
B4. Row @ 90%, 35 seconds x 3 sets, rest 60 seconds.
C. Competition Phase
Squat Intense + Clean Moderate + OTMEM
A. High Bar Back Squat @ 20×1, 3 sets of 3 reps @ moderate weight. This is not meant to be tough, keep this moderate. FOLLOW THE PROGRAM
B. Hang Power Clean, build to a tough single. 12 Minute Time Limit.
You can make this a dynamic start, where you can bring barbell down to mid thigh and clean. This is not from the high hang position.
This is not a 1 rep max, we want perfect form, we do not want a ugly repetition for your tough single
C. 3 Sets of the following @ High Aerobic Effort:
30 Seconds of AMRAP Burpee
rest 15 seconds
30 Seconds of AMRAP Wall Balls @ 20/14
+
Rest 5 Minutes
+
3 Sets of the following @ High Aerobic Effort:
45 Seconds of AMRAP of Airdyne
rest 15 seconds
45 Seconds of AMRAP of Step Down Box Jumps
+
Rest 5 Minutes
+
3 Sets of the following @ High Aerobic Effort:
30 Seconds of AMRAP of Hang Power Snatch @ 75/45 lbs
rest 15 seconds
30 Second of AMRAP of Lateral Burpees
+
Done!
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