"Work Hard"(5.9.2012)

What Lies Ahead?

*No Grain Challenge Day 10*

*Vagabond CrossFit Kids Workout, Wednesday, May 9th @ 3:45 pm. Click HERE for Workout.*

*Work Hard and the Benefits Will Come*

Here at Vagabond CrossFit we specialize in a planned, well thought out program that delves into the science behind work capacity, and other surrounding areas of fitness. We look not only at making our members sweat, and beat them down, but we want to have a rhyme and reason to our programming. My motto and one of my mentors is to “Assess Your Program, Not to Guess at it.” We take the scientific approach of what energy systems to hit, and why we are concentrating on those for the day. You will see a vast array of workouts that have long interval rest periods, and short burst efforts with a huge chunk of rest time. We do this for many reasons, because we are trying to illicit different energy responses throughout the body. There are numerous ways you can train the body, and with a well thought out program you can hit each of these energy systems with a carefully planned program. We want the best for our clients, and we are always working hard to bring you the best possible program with our endless research on how to make you all better. The one thing we ask is a hard working effort every time you walk through the Vagabond Doors, and a purpose to learn something new each day. We are more than a gym at Vagabond, but also a place of Education Fitness!

*Vagabond CrossFit On Ramp Program: Next Session Monday, May 14th @ 7:30 pm*

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 May 14th . 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

Katie G.

I. Dynamic and Mobility Prep Warm-Up:
5 minutes of movement prep work
2 rounds of
supermans x 5 w/3 sec. hold
broad jumps x 3
handstand kick ups x 5
Clean Review
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A. Hang Squat Clean, build to a tough single in 5 sets
B. High Bar Back Squat @ 21×1, 3-5 reps x 3 sets
C. 5 Sets of the following:
Hang Power Cleans x 30 Seconds(Max Reps) @ 95/65, 65/45
Max Row x 30 seconds @ All Out Effort
*Rest 1 Minute and 30 Seconds*
B. Competition Phase:
A. For Time of the following:
30 Double Unders
15 GHD Sit-Ups
25 Double Unders
12 GHD Sit-Ups
20 Double Unders
9 GHD Sit-Ups
15 Double Unders
6 GHD Sit-Ups
10 Double Unders
3 GHD Sit-Ups
*Rest 5:00 Minutes*
21-15-9 of:
Kettlebell Swings @ 53/35
Wall Balls
*Rest 5:00 Minutes*
For Time of the following:
Row 350 Meters
15 Burpees
Row 350 Meters
12 Burpees
Row 350 Meters
9 Burpees
Row 350 Meters
6 Burpees
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