"VBC Annual Cookout"(6.11.2012)

Coach John, Brucey, Chris, and Pam... At the Master's Competition at Ocean State CrossFit. Great Job by All!

*Vagabond Annual Cookout on Saturday, June 23rd, along with CrossFit For Hope Charity Event*

The Second Annual Vagabond Cookout is less than two weeks away, and we will be planning for a great time. This year we will be having the cook out at Katie’s parents house in Stoughton. There is a big back yard, pool house with a pool table, darts, inground swimming pool, and a jacuzzi. This will be the perfect place for the cook out, so that we can relaz, have some good food, and end the NO GRAIN CHALLENGE on a great note. We will be performing the CrossFit For Hope Charity Workout in the morning @ 9:00 am. This is the charity workout that we raised over $2200 dollars for Kids with Cancer. The cookout will begin at NOON, and will run until the last Vagabond leaves. This will be a great time and a great way to usher in the summer months at Vagabond. Food and Beverages will be provided, but we are asking everyone Vagabond to bring some sort of dish to help with the food quantity. Remember to bring your bathing suits, and a fun attitude this Event.

The address of the cookout location is:

476 Canton Street, Stoughton, Massachusetts.

*Vagabond CrossFit On Ramp Beginners Class Starts Monday, June 18th, 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 June 18th . 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.

Coach John

I. Dynamic and Mobility Prep  Warm-Up:
5 minutes of movement prep work – Coaches Choice
2 rounds of
db ext. rot. x 5/side
double unders/single unders x 2 minutes
Indian Push Ups x 10 reps
1 Way Shoulder Stretch
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A. Close Grip Bench Press @ 30×1, 3-4 reps x 5 sets, rest 3:00 minutes between sets
B. Barbell Good Mornings @ 30×1, 6-8 reps x 3 sets, rest 2:00 minutes between sets
C. 5 Sets of the following:
1 Heavy Power Clean
6 Burpees As Fast As Possible
1 Heavy Power Clean
6 Burpees As Fast As Possible
*Rest 3:00 Minutes between sets.*
B. Competition Phase:
A. Power Clean, 3.3.3, rest 3:00 minutes between sets, touch n go reps.
B. Jerk off the Blocks, x 5 sets, rest 3:00 minutes between sets @ 80% of best jerk.
C. For Time of the following:
21 Clean and Jerks @ 135/95
21 Ring Dips
15 Clean and Jerks @ 135/95
21 Ring Dips
9 Clean and Jerks @ 135/95
21 Ring Dips
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