“Saturday CrossFit Tester”(5.19.2012)

Posted by vagabondcrossfit on May 18, 2012 in WOD's | 0 comments

Matt D.

*Vagabond CrossFit Schedule for Saturday: 9:00 am Group Class Time*

Speciality Classes This Weekend @ VBC:

Sunday, May 20th: Running Club @ 9:10 am

Sunday, May 20th: Kettlebell Class @ 11:00 am

Sweet Potato

*The Sweet Potato: How Great It is*

The Sweet Potato is natures candy and one the the best vegetables you can induce into your body. As of right now, I am reading a 400 page book on the sweet potato and its benefits. One note would be if your goal is to lose weight, then keep the intake of this vegetable to just a recovery meal after a workout. Some great benefits of the sweet potato would be it has more than 100 percent of the daily requirement for vitamin a. The sweet potato conatins high amount of vitamin e, an antioxidant that helps protect our bodies from free radicals. Another interesting fact is that a serving of a sweet potato has more fiber than a serving of oatmeal. One of the most imporant characters of the sweet potato it is a complex carb, meaning it digest slowly and will not spike blood sugar, which in turn will not spike your insulin. The sweet potato also is a protein that is utlize as an anti-flammatory in our bodies and helps repairs cells, which is a great form of recovery after a workout. The last and not least most important fact is that the sweet potato tastes great and is extra yummy!

I. Dynamic and Mobility Prep Warm-Up:

5 Minutes of Movement Prep
+
Squat Openers Technique
+
Wall Ball Review Tutorial

II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A. Goal= Complete 150 Wall Balls For Time
*Everytime ball drops, you stop, pause, or take a break, you must perform the following:
Run 400 Meters

*Rowing or Airdyne will be subbed for this who cannot run.*

B. Competition Phase:
AMRAP 20 Minutes of:
AMRAP Thrusters @ 95/65 lbs
Run 400 Meters, everytime barbell is dropped from the rack position.

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“Speciality Classes This Weekend @ VBC”(5.18.2012)

Posted by vagabondcrossfit on May 17, 2012 in WOD's | 0 comments

Coach B Warm-Ups

Speciality Classes This Weekend @ VBC:

Sunday, May 20th: Running Club @ 9:10 am

Sunday, May 20th: Kettlebell Class @ 11:00 am

*Vagabond CrossFit On Ramp Program: Next Session Monday, June 4th @ 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 June 4th . 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 vbcrossfit@gmail.com or call us at 508 930 8734.

CrossFit Kids at its Best.. Contact Coach Heather for more information and sign up your children today!

 I. Dynamic and Mobility Prep Warm-Up:
Coaches Option x 7 to 10 Minutes
+
Clean Review

II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A. Hang Squat Clean, build to a heavy set of 3, do not let go of barbell, reset everytime
B. High Bar Back Squat @ 21×1, 3-5 reps x 3 sets, rest 2:00 minutes, Compare to May 9th, 2012
C. 5 Sets of the following:
6 Tough Barbell Push Press(Go Up in weight each set)
Row 250 meters @ Hard Pace
Rest 2:00 Minutes between sets

B. Competition Phase:
A. High Hang Power Snatch x 1 + Mid Thigh Power Snatch x 1 + Muscle Snatch x 1 x 4 sets, rest 3:00 minutes
B. Snatch on the Minute x 10 Minutes @ 80% of Best 1 Rep Max Snatch
C. For Time of the following:
20 Clean Grip Deadlift @ 225 lbs/135 lbs
20 Handstand Push Ups
15 Clean Grip Deadlift @ 225 lbs/135 lbs
15 Handstand Push Ups
10 Clean Grip Deadlifts @ 225 lbs/135 lbs
10 Handstand Push Ups
5 Clean Grip Deadlifts @ 225 lbs/135 lbs
5 Handstand Push Ups
*Rest as Needed and the complete the following below:*
MAX Cals on Airdyne in 3 Minutes

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“Cruise Control and Steady Being”(5.17.2012)

Posted by vagabondcrossfit on May 16, 2012 in WOD's | 0 comments

 St. Jude Fundraiser at Vagabond CrossFit will be held on Saturday, June 23rd for Fundraiser for Children with Cancer. Please make a donation and lets help as many children as possible. This is one donation you cannot pass up, and one donation that you must make. Please Click on Link Below to Make a donation. We will be running a workout on Saturday, June 23rd to honor and support all those children suffering with this tragic disease. This is something you must support and show your true colors!

PLEASE CLICK HERE TO MAKE DONATION NOW!

Jennifer B.

*Maximum Aerobic Power on Tuesday and Thursdays at Vagabond*

You might be seeing a trend on Tuesday and Thursday at Vagabond CrossFit with the workouts. You will see I will put a percentage effort on the workouts between the realm of 80% to 90% at aerobic effort. This is called Maximum Aerobic Power Capacity, which entails a specific effort that will require you to maintain a consistent pace throughout the desired effort. These days are meant to feel  more like a 5k run at a moderate pace, that will elicit a certain response that we are looking for at Vagabond CrossFit. These are not max efforts day like we do on Monday, Wednesday, and Friday. They are meant to illicit a response in the Aerobic Capacity, and are almost physically impossible to be able to maintain at a high intense effort. Here at Vagabond CrossFit, we try to program behind a scientific approach, that is well thought out, planned, and assessed. Each day has a purpose, and each day has a plan. We vary our training around Lactate Endurance. Lactate Power, and Maximum Aerobic Days, to ensure we are hitting every energy system throughout the week. Please follow the guidlines that are listed below, and you will see the benefits over time. We are here to give you guys the best program, and to ensure you are getting the proper training for your benefit. Everyday has a plan, and every day of programming has a well thought out devised plan to hit a certain response in your body. Tuesday and Thursdays are fun days, and are really beneficial for those who struggle with their aerobic capacity. The trend throughout the week is to hit a different energy system everyday, so that everyone is getting a different feeling and response on each give day!

*Vagabond CrossFit On Ramp Program: Next Session Monday, June 4th @ 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 vbcrossfit@gmail.com or call us at 508 930 8734.

I. Dynamic and Mobility Prep  Warm-Up:

Coaches Option x 7 to 10 Minutes

II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
6 Minutes @ 80% Effort of:
Row 150 Meters
12 Step Down Box Jumps
5 Ring Dips, Bar Dips, or Push Ups
Rest 3:00 Minutes
6 Minutes @ 80% Effort of:
Run 100 Meters
10 Wall Balls
7 Burpees
Rest 3:00 Minutes
6 Minutes @ 80% Effort of:
Row 150 Meters
15 Air Squats
7 Broad Jumps
Rest 3:00 Minutes
6 Minutes @ 80% Effort of:
Run 100 Meters
10 Lunges
10 Sit-Ups

B. Competition Phase:
Off Day

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“St. Jude Fundraiser Workout on Saturday, June 23rd @ VBC”

Posted by vagabondcrossfit on May 15, 2012 in WOD's | 0 comments

St. Jude Fundraiser at Vagabond CrossFit will be held on Saturday, June 23rd for Fundraiser for Children with Cancer. Please make a donation and lets help as many children as possible. This is one donation you cannot pass up, and one donation that you must make. Please Click on Link Below to Make a donation. We will be running a workout on Saturday, June 9th to honor and support all those children suffering with this tragic disease. This is something you must support and show your true colors!

On June 23rd all over the country CrossFit
affiliates will be participating in CrossFit for Hope. CrossFit is combating
childhood cancer and other deadly diseases through its inaugural CrossFit for
Hope fundraiser, benefiting St. Jude Children’s Research Hospital.

St. Jude Children’s Research Hospital opened in
1962 and was founded by the late entertainer Danny Thomas. Its mission is to
find cures for children with cancer and other deadly diseases through research
and treatment.

St. Jude is the only pediatric cancer research
center where families never pay for treatment not covered by insurance. No
family ever pays St. Jude for the care their child receives.

In the U.S., in children, more than 18,000 cases
of cancer are diagnosed each year. Child cancer survival rates have increased
from less than 20% when St Jude opened to almost 80% today.

Acute lymphoblastic leukemia (ALL) is the most
common childhood cancer. ALL has seen an impressive improvement in the five-year
survival rate from 4% when St. Jude opened in 1962 to 94% today

Please Go to our Vagabond Fundraiser Page and make a donation.

CLICK HERE TO MAKE A DONATION NOW!.

“Let’s Go”(5.16.2012)

Posted by vagabondcrossfit on May 15, 2012 in WOD's | 0 comments

Coach Mike

*Vagabond CrossFit Kids Program, Wednesday, May 16th @ 3:45 pm*

*Vagabond CrossFit On Ramp Program: Next Session Monday, June 4th @ 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 vbcrossfit@gmail.com or call us at 508 930 8734.

*Northeast Regionals Tickets On Sale*

The CrossFit Regionals are in full swing, and tickets are on sale now. The top 60 men and top 60 women will compete at the Reebok World Headquarters in Canton, Masschusetts on May 25th, May 26th, and May 27th. Kevin O’Malley, head coach and programmer will be competing in the Northeast Regionals, and he would love all your guys support. These are the top men and women in the Northeast Region in the United States, so it will be a great show, and this is considered the best Region of athletes in the world, and also is being held at the nicest facility in the world as well. This is an event that you do not want to miss, and any support for the Vagabond Athletes would be greatly appreciated. We will set up a tent area for Vagabond, so we can hang out, and enjoy the weekend. Everyone is encouraged to attend, and support their athletes. So, please come on by, order your ticket, and get to Canton in May.

Please CLICK HERE to order your ticket for the Regionals.

John Mac.

I. Dynamic and Mobility Prep Warm-Up:
5 Minutes of Movement Prep
+
3 Rounds of the following:
Wall Angels x 10
Pike Sit-Ups x 10
Supermans x 10
+
Jerk Technique Review

II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A1. Push Jerk, 1.1.1.1.1, build to a heavy single, not a 1 rep max, rest 2:00 minutes
A2. Back Extensions, 12.12.12.12.12., rest 3:00 minutes
B. 5 Sets of the following:
30 Seconds of Kettlebell Swings(Full Swings)
Run 200 Meters
*Rest 2:30 Between sets*
*Rowing or Airdyne will be subbed if Rain is Bad.*

B. Competition Phase:
First Workout:
Rotate Between Movements:
15-12-9-6-3 of:
Pull Ups
15-12-9-6-3 of:
30 Inch Box Jumps
Run 100 m-Run 100 m-Run 100 m-Run 100m-Run 100 m
Rest 5:00 Minutes
Second Workout:
21-15-9 of:
Push Press @ 95/65
Row Cals
Rest 5:00 Minutes
Third Workout:
21 Kettlebell Swings
Run 400 Meters
15 Kettlebell Swings
Run 400 Meters
9 Kettlebell Swings
Run 400 Meters

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