*Monday will be the test day for all Vagabonds who participated in the No Grain Challenge. We are excited to see the results, and keep in mind, this is a lifelong goal to eat this way. If you fell by the wayside during the No Grain Challenge, do not worry, you always have today to pick yourself back up, and start again. We have the expertise to help you in your journey to reaching your goals by either talking to one of our coaches or setting up a consul with Dr. Mike Molloy. We will be re-testing the measurements and workouts throughout the day at 6 am, 730 am, 9 am, 12 pm, 430 pm, 535 pm, and 635 pm. People who did the No Grain Challenge will perform the workouts that they did 50 days ago, and people who did not participate in the No Grain Challenge will do the regular scheduled Fitness Phase Workout. The winners will be announced during the week.*
Coach John lives a clean lifestyle, and it shows!
*Vagabond CrossFit On Ramp Beginners Class Starts Monday, July 9th, 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 July 9th . 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.
I. Dynamic and Mobility Prep Warm-Up:
10-12 Minutes of Coaches Option Prep Warm-Up
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A. Deadlift, 10 sets x 2 reps @ 50% effort, rest 45 seconds between sets.
B. DB Press @ 30X1, 3 sets of 6-8 reps, no back support, rest 1:30 between sets.
C. Hang Power Cleans, 3 sets of 3, rest 2 minutes between sets.
D. Sled Drags @ 65 lbs/35 lbs x 20 seconds x 7 sets, rest 2 minutes between sets.
*Cash Out After Workout*
50 Any Variation Sit-Ups
B. Competition Phase:
A. Snatch, 3.3.3.3, these are not touch n go reps, weight can be dropped.
B. Clean and Jerk, 2.2.2.2, these are not touch n go reps, weight can be dropped.
C. Front Squat, 3 sets of 4-5 reps @ 20X1, rest 3 minutes between sets.
D. Back Squat, 3 sets of 2-3 reps @ 30X1, rest 2 minutes between sets.
E. GHD Raises, 4 sets of 12-15 reps, rest 90 seconds between sets.
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