Vagabond CrossFit On Ramp Beginners Class Starts Monday, June 2nd, 2014. 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, June 2nd, 2014. There are no more than 6-8 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.
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*Vagabond Yoga Class on Wednesday, June 4th @ 7:35 pm*
*Vagabond of the Month for May: Matt Shane*
Read full Bio on the Vagabond of the Month Page. CLICK HERE.
I. Dynamic and Mobility Prep Warm-Up
3 minutes of z1 work
+
3-5 minutes of mobility work
shoulders, ankles, hips, t-spine
+
3-5 minutes of workout prep
Row 100 meters
Strict push up x 3-5 reps
Airdyne 7 Calories
goblet squat x 3-5 reps
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Press Intense/Upper Body Pull + Upper Body Push/Upper Body Pull/Core
A1. Close Grip Bench Press @ 21×1, 3-5 reps x 3 sets, rest 1:30 between sets.
A2. Strict Pronated Pull-Ups @ 20×1, 8-12 reps x 3 sets, rest 1:30 between sets.
RX: 8-12 reps strict pronated pull-ups
Int: 6-10 reps strict banded pull-ups
Beg: 8-12 ring rows
B1. DB Incline Bench Press @ 3101, 8-10 reps x 3 sets, rest 1 minute.
B2. DB Zotman Curls, 8-10 reps x 3 sets, rest 1 minute.
B3. Hollow Holds x 30 seconds x 3 sets, rest 1 minute.
B. Fitness Phase
Press Intense + Upper Body Press Asst/Upper Body Pull/Core+ Lactate Based
A. Close Grip Bench Press @ 30×1, 3-4 reps x 3 sets, rest 2 minutes between sets.
Compared to May 28th for training
B1. DB Cuban Presses @ 30×1, 6-8 reps x 3 sets, rest 1 minute.
B2. Weighted Supinated Pull-Ups Cluster, 1.1.1 x 3 sets, rest 1 minute.
B3. Turkish Get-Ups x 3/each side x 3 sets, rest 1 minute.
C. 5 Sets of the following:
30 Seconds on Airdyne, rest 3 minutes between sets.
Keep track of calories for each round
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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