"Vagabond Yoga, Toys for Tots Donation, and Research Product"(11.14.2012)

Day 31 of VB No Grain Challenge(Last Week of No Grain Challenge)

*Vagabond Yoga @ 7:35 pm on Wednesday, November 14th, 2012*

*Vagabond CrossFit On Ramp Beginners Class Starts Monday, November 26th, 2012. 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 November 26th. 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. Claases 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.

*Vagabond Well Being and Development Production Part 1*

December 17th will be the first part of the VB Well Being and Development Production.  This will involve caliper testing on each participant.  We do 9-10 site testing that gives us insight into the foods your are eating (sensitivities involved, stress levels, sleep patterns, training routines, and lifestyle).  From there we will collect date for the second part, which will take place at the end of December.  In the second part we will go over the findings, give averages and discuss what the numbers mean. Then we will look to shed some light on adjustments to properly move forward in order to balance any issues there may be.  There is a 10 person limit to this.  The cost is 40$ per person. If you’d like to participate please email me at [email protected]

Coach Andrew:Tope Ten Finish at the Southie Garage Games

I. Dynamic and Mobility Prep Warm-Up:

7 minutes of mobility prep work
*ankles, hips, upper back
5 minutes of workout prep
3-5 Banded Good Mornings
3-5 strict dips/push ups
3-5 knees to elbows(or sub sit ups)
100 meter run
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Squat Intense + Single Leg(Eccentric)/Upper Body Pull Cond. + 3-5 Minute Burpee Burner
A. Front Squat @ 30×1, 3-4 reps x 3 sets, rest 2 minutes between sets.
B1. Unloaded Split Squats(No Weights) @ 30×1, 8-10 reps x 3 sets, rest 1 minute between sets.
B2. Strict Ring Rows @ 30×0, 8-10 reps x 3 sets, rest 1 minute between sets.
C. Complete as many burpees in 3 minutes for as many repetitions as possible.
(If Burpees cannot be completed to successful standard to the Coach on hand, you must complete a 3 Minute Airdyne Cal Test)
B. Fitness Phase:
Bend/Push/Jump Battery
5 Sets of the following for Max Repetitions:
30 Seconds of:
DB Hang Power Snatch on Right Hand
Rest 30 seconds
30 Seconds of:
DB Hang Power Snatch on Left Hand
Rest 30 seconds
30 Seconds of:
Barbell Push Press @ 95/65
Rest 30 seconds
30 Seconds of:
Step Down Box Jumps @ 20 inches/16 inches
Rest 60 seconds.
C. Competition Phase:
Maximum Aerobic Power Sessions: 10 minutes on/5 minutes off
10 Minutes @ 90% of the following:
5 Hand Release Push Ups
Row 150 Meters
5 Kettlebell Swings @ 70 lbs/44 lbs
Row 150 Meters
Rest 5 Minutes
10 Minutes @ 90% of the following:
5 Burpee Pull Ups
Run 200 Meters
5 Step Down Box Jumps
Run 200 Meters
Rest 5 Minutes
10 Minutes @ 90% of the following:
5 Overhead Squats @ 75 lbs/45 lbs
10 Cal Airdyne
10(5 each side) KB Single Arm Press @ 44/26 lbs
10 Cal Airdyne
Post Results to Comments.