"Vagabond Yoga, Kids Class and Garage Games in September"(8.8.2012)
*Vagabond Yoga Class on Wednesday, August 8th @ 7:35 pm.*
*Vagabond Kids Class on Wednesday, August 8th @ 3:45 pm.*
*Vagabonds Going to the Garage Games in September*
If you signed up for the Garage Games in September, please email me to let me know that you did, so I can get a head count, and also want to set up a couple athlete meetings beforehand to go over the plan of attack and also get some questions for the first timers who will be competing. This will be an informatative meeting where we will go over the logisitics of the workouts, and such. So please email me below to let me know you signed up.
*Vagabond CrossFit On Ramp Beginners Class Starts Monday, August 20th, 2012. Contact us for more information and to sign up.*
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 August 20th . There are no more than 6-9 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. Claases fill up quickly, so contact us as soon as possible to reserve your spot today.
Click HERE for Pricing Page and Summer Specials for the Beginner’s Class.
Vagabond Team Workout
I. Dynamic and Mobility Prep Warm-Up:
5 Minutes of Movement Prep Work
+
2 Rounds of the following:
10 Back Extensions
10/each side Seated Med Ball Twist
15 Second Static Ring Hold
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A. Close Grip Bench Press @ 20×1, 5.4.3, rest 2 minutes. This is not a max effort, please remind people of this, no failures on sets. No Failure!
B1. Strict Knees to Elbows, 8-10 reps x 3 sets, people can scale to Knee Raises to Chest, rest 90 seconds.
B2. DB Powell Raises @ 30×0, 8-10 reps x 3 sets, rest 90 seconds.
C1. Hang Power Snatch, 4.4.3.3.2.2.1.1, rest 1 minute, build to moderate single, not heavy.
C2. 5-7 Handstand Push Ups, Handstand Push Ups can be scaled to abmat handstand push ups, Box Handstand Push Ups, or Regular Push Ups for new beginners x 8 sets, rest 1 minute.
B. Competition Phase:
MAP High Percentage, 3 Minutes on/ 3 Minutes off x 4 sets x repeat.
3 Minutes of the following:
Run 100 meters
10 Air Squats
Rest 3 Minutes
3 Minutes of the following:
Row 150 Meters
5 push press @ moderate weight
Rest 3 Minutes
3 Minutes of the following:
20 Double Unders
10 wall balls
Rest 3 Minutes
3 Minutes of the following:
20 Meter Bear Crawl
7 Box Jumps @ 24/20
Rest 10 Minutes
Repeat Sequence and Keep the Same Amount of Rounds for Each Set.
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