"Weekend Schedule and Plan for 13.4"(3.29.2013)
*Weekend Schedule for Speciality Classes*
Sunday, March 31st, 2013:
8:15 am Running Club @ Vagabond
Open Gym Format from 9:00 am to 11:00 am
*Opens 13.4 Plan for Saturday at Vagabond*
We will run same Heat Schedule with about four to five heats. This week will run much smoother and faster, as the workout is only Seven Minutes long, and very easy to have big heats throughout the morning. Once again we will open Vagabond @ 8:15 am to allow people to stretch, mobilize, and prepare for the workout. We will start the First Heat promptly at 9:00 am, so please be prepared to judge and compete that Saturday Morning. Everyone who performs the workout, must judge at least one heat to make this a smooth transition from one heat to the next. Good Luck to Everyone, and Let’s Move Forward!
Vagabond CrossFit On Ramp Beginners Class Starts Monday, April 15th, 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, April 15th, 2013. 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. 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:
3 minutes of z1 work
4-6 minutes of mobility/stability work
ankels, hips, t-spine, x-band walks
3-5 minutes of workout prep
burgener warm up – PVC or BB
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Squat Intense + Upper Body Pull/Single leg + KB or DB Burner
A. Front Squat @ 30×1, 4-6 repetitions x 3 sets, rest 2 minutes between sets.
B1. DB Bench Pull-Overs @ 30×1, 6-8 repetitions x 3 sets, rest 1 minute between sets.
B2. DB Split Squats @ 20×1, 6-8/each leg x 3 sets, rest 1 minute between sets/30 seconds between each leg.
C. Complete the following:
5 sets of the following:
30 seconds of Burpees as fast as possible, rest 30 seconds.
Complete as many Burpees as Possible
People who are inefficient at Burpees, perform Airdyne Calories in 30 seconds.
B. Fitness Phase:
Squat Intense + Single Leg/Upper Body Push + Scap/Core
A. Front Squat @ 30×1, 5-7 repetitions x 3 sets, rest 2 minutes between sets.
B1. DB Split Squats @ 20×1, 6-8 repetitions/each leg x 3 sets, rest 1 minute/rest 30 seconds between legs
B2. Single Arm DB Floor Press @ 30×1, 6-8 repetitions/each arm x 3 sets, rest 1 minute between sets.
C1. DB Regular Bicep Curls @ 30×1, 6-8 repetitions x 3 sets, rest 1 minute.
C2. Knees to Elbows @ 11×1, 6-8 repetitions x 3 sets, rest 1 minute.
C. Competition Phase:
A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
B. Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
C. Mental Restoration * Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries
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