“It’s Getting Hot in Here”(6.21.2012)

Posted by on Jun 20, 2012 in WOD's | 0 comments

*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 vbcrossfit@gmail.com or call us at 508 930 8734.

*The Summer Days Have Arrived*

As everyone knows the weather outside is getting quite hot. I am advising everyone to be well hydrated during these next couple of days, to ensure your safety and well being. We will be doing all our workouts inside during these next two to three days, and Yes I will turn the air conditioning on during the class sessions. So, I am here saying, do not make an excuse not to come to the gym because of the heat. The gym will be air conditioned, and the workouts will be performed inside during these next few days. So come on in, and enjoy your Vagabond Workouts.*

Butterfly Sit Ups

I. Dynamic and Mobility Prep Warm-Up:
5 minutes of movement prep work
+
2 rounds of
wall squats x 5
supermans x 10 w/ 1 sec. hold
hollow rock x 20 sec.
single unders x 30

II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
10 minutes @ low aerobic ability of:
Row 150 Meters
15 Russian kettle bell swings
15 air squats
Rest 5 minutes
10 minutes @ low aerobic ability of:
Row 150 Meters
10 step down box jumps
15 air squats

B. Competition Phase:
Rest Day and Mobilize Day

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“Vagabond Kids Class on Wednesday”(6.20.2012)

Posted by on Jun 19, 2012 in WOD's | 0 comments

*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 vbcrossfit@gmail.com or call us at 508 930 8734.

*Vagabond Kids Class on Wednesday, June 20th @ 3:45 pm. Click HERE for Workout. Sign your Kids up today for the summer classes.*

Craig P. leaving his mark at VBC

I. Dynamic and Mobility Prep Warm-Up:
5 Minutes of Prep Dynamic Warm-Up(concentrate on hips)
+
3 Rounds of the following:
10 Air Squats
10 Hockey Lunges
10 Samson Stretch
+
Spiderman Static Stretch

II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A. Standing Broad Jumps x 5 jumps x 5 sets, rest 1 minute. Jump hard and as far as possible. Concentrate on hips and being powerful.
B1. Strict Pronated Pull-Ups @ 21×1, 3 sets of 5-6 reps, rest 2 minutes.
B2. Back Squat @ 21×1, 3 sets of 5-6 reps, rest 2 minutes.
C. Back Extensions @ 10×0, 10-12 reps x 3 sets, rest 2 minutes.

B. Competition Phase:
“MAP Sets”
A. 3 Minutes of the following:
7 Pull Ups
7 Wall Balls
Rest 1 Minute
B. 3 Minutes of the following:
7 Sumo Dead High Pulls @ 95/65
7 Box Jumps @ 24/20
Rest 1 Minute
C. 3 Minutes of the following:
7 Push Press @ 95/65
7 Burpees
Rest 10 Minutes
*Repeat Above Sequence and keep track of your rounds. Stay consistent and keep same pace. This is not an all out effort, we are looking for the same exact rounds for each set throughout the MAPS Session.*

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“Vagabond No Grain Results will be announced on Friday”(6.19.2012)

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

*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 vbcrossfit@gmail.com or call us at 508 930 8734.

*Vagabond CrossFit Olympic Lifting Class on Tuesday @ 6:35 pm. Click HERE for Workout Details.*

Chris Before Picture:

Chris After Picture(50 Day No Grain):

My workout numbers 50 days ago:
deadlift, 3 reps @ 220 lbs.
400M sprint 1st 1:21
400M sprint 2nd 1:29
Fran (Thrusters, ring rows) 9:29

My workout numbers today:
deadlift, 3 reps @ 285 lbs.
400M sprint 1st 1:11
400M sprint 2nd 1:12
Fran (Thrusters, ring rows) 4:56

I lost 20.2 lbs, went from a 39″ waist to a 34″ and body fat went from 22.7% to 18%.

*The winner of the No Grain Challenge will be announced on Friday, but just wanted to give everyone an insight with a little hard work and dedication to the gym, you can see what can be accomplished over a short period of time. Chris has been a staple of Vagabond over the last three months and his physical appearance shows, but most of all his athletic ability has increased dramatically. Great Job Chris and to everyone who finished the 50 Day No Grain Challenge!*

*Our Second Annual Cookout will be this Saturday at Katie’s Parents House on Saturday, June 23rd. All members, family, and kids are welcome. There is an inground pool, pool table with billiards, and a jacuzzi. The time of the cookout will begin at Noon, and will run until the last Vagabond leaves. We strongly encourage everyone to come at noon, so we can al hang out, and celebrate the end of the No Grain Challenge.

The address of the cookout is the following:

476 Canton Street, Stoughton, Massachusetts.

I. Dynamic and Mobility Prep Warm Up:

5 minutes of movement prep work
+
2 rounds of
wall squats x 10
back extensions x 5
db ext. rot. x 4/side
+
1 Way Shoulder Stretch

II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
3 minutes of the following:
5 Burpees
5 box jumps
Rest 3 minutes
3 minutes of the following:
7 wall balls
7 sit ups
Rest 3 minutes
3 minutes of the following:
5 Burpees
5 sumo dead high pulls @ 75/45
rest 10 minutes
Repeat same sequence again.

B. Competition Phase:
A. Prowler sled pushes @ 90 lbs/55 lbs x 20 seconds, rest 4 minutes.
B. 3 sets of the following:
12 thrusters @ 95 lbs/ 65 lbs
12 Burpees
Rest 3 minutes.
C. Row x 30 seconds x 30 seconds rest x 10 sets, keep at medium intensity.

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“VBC No Grain Challenge Test Day and New Template”(6.18.2012)

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

*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 vbcrossfit@gmail.com 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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“Sunday Funday”(6.17.2012)

Posted by on Jun 16, 2012 in WOD's | 1 comment

No Grain Re-Test on Monday, June 18th: All Day at Vagabond

*The End of Second Vagabond No Grain Challenge will be ending on Monday, June 18th. This was our second No Grain Challenge, and we are excited to see some of the results from some our participants. Remember, the top male and female will win a check for their hard work over the last 50 days. We will be doing the re-testing this Monday, June 18th, and will run a regular scheduled class. We will be doing the re-testing at 6 am, 7:30 am, 9 am, 12 pm, 4:30 pm, 5:35 pm, and 6:35 pm. Myself and Coach Mike will be running the classes throughout the day. We will be doing measuremnts, body fat percentage, and re testing the workouts throughout the day. So get one last weekend of eating clean, and then at the Vagabond Cook Out we will be celebrating with some non-grain food and some adult beverages.*

Coach Mike

*Vagabond CrossFit Schedule for Sunday, June 17th*

8:30 am Vagabond Running Club: You guys will be doing a trail run at Borderland State Park and will be meeting at Vagabond @ 8:15 am.

10:00 am CrossFit Group Class

11:00 am Vagabond Yoga

*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 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 vbcrossfit@gmail.com or call us at 508 930 8734.

Nikki

 

I. Dynamic and Mobility Prep Warm-Up:
5 minutes of movement prep work
+
2 rounds of
wall angles x 10
wall squats x 10
double unders x 20
100 m run

II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
AMRAP 18 Minutes of the following:
Row 250 Meters
10 Air Squats
15 Box Jumps

B. Competition Phase:
Rest Day

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