*Vagabond Yoga Class on Wednesday, August 28th @ 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, September 16th, 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, September 16th, 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
TGU x 1/side
reverse hyper
TnG box jumps
double unders
+
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
single leg rDL w/ KB
TGU w/ KB
double unders
II. Phases Strength and Conditioning
A. Lifestyle Phase
Press Intense + Bend Intense + OTMEM
A1. Heavy DB Bench Press @ 22×2, 6-8 repetitions x 4 sets, rest 1:30
A2. DB Bent Over Row @ 30×1, 6-8 repetitions x 4 sets, rest 1:30
B. On the Minute, Every Minute x 12 Minutes of the following:
Run 100 Meters
5 DB or Barbell Push Press
B. Fitness Phase
Squat CP + Core + Upper Body Push + OTMEM
A. Front Squat @ 20×1, work to a heavy single.
This is not a 1 rep max, work to a heavy single that is roughly 10% lower than your 1 rep max
B. Barbell Bent Over Row @ 22×1, 6-8 repetitions x 5 sets, rest 1:30 between sets.
C. On the Minute, Every for 12 Minutes of the following:
5 Front Squats @ 50% of the above weight- Clean the first repetition
Run 100 Meters
C. Competition Phase
Squat Intense + Clean Moderate + OTMEM
A. High Bar Back Squat 1 ¼ Squats @ 30×1, work to a heavy double.
B. Power Clean @ 73%-75%, 2-3 repetitions x 5 sets, rest 2 minutes between sets.
C. On the Minute, Every Minute of the following for 20 Minutes of
Run 100 Meters
5 Chest to Bar Pull Ups
Post Comments to Nutrition Page.