“Saturday 8.12.2017 + Schedule for the Weekend + Register for the Vagabond Internal Comp”

Categories: Blog,Competition Phase,Fitness Phase,Lifestyle Phase

Schedule for the Weekend:
1. Saturday, August 12th, 2017: 9:00 am Partner Workout Lifestyle + Fitness Phase
2. Saturday, August 12th, 2017: Open Gym 9:00 am-11:30 am
3. Saturday, August 12th, 2017: 10:00 am Competition Phase Workout
4. Sunday, August 13th, 2017: 9:00 am to 11:00 am Open Gym
5. Sunday, August 13th, 2017: 10:00 am Sweat Session
6. Sunday, August 13th, 2017: 9:00 am Vagabond Gymnastics Class. CLICK HERE FOR WORKOUT.

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*Gym Brief for the Week*
1. Vagabond Next Beginners Class on August: Use Coupon in July Newsletter for Discounted Price.
We offer our Beginners Program, which is mandatory before entering the group class and will be directed through a well organized and efficient program. The duration of the Beginners Class Program is 6 small group sessions, which will last two weeks long. We will teach you the fundamentals of our Strength and Conditioning Program to help make your transition into the classes a little easier for you within a small group setting.
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2. Vagabond Internal Competition Throwdown on Saturday, September 23rd
SAVE the DATE for the annual member THROWDOWN! This year we are holding this members-only competition at Vagabond from 9AM-3PM on Sept. 23rd-  This is always a great day at Vagabond and is open to all fitness levels in OUR SYSTEM. If you’re thinking of a great challenge or pushing yourself in a new way, think about signing up! We’ll also need lots of judges! Any questions, please ask any coach and be on the lookout for the sign up soon! Cost to compete is $25 and includes a custom t-shirt from Forever Fierce-Judges get free t-shirts! This is a great community builder and a great way to spend a Saturday with your friends and fellow members of the gym. One male and one female from both Lifestyle and Fitness will be crowned winner at the end of the day!
The Challenge will test familiar movements and energy systems that we train on a consistent basis at the group classes- All are encouraged to participate in this fun day! Here’s Some General Standards for the Vagabond Internal Competition- official workouts to be announced soon!
CLICK HERE TO REGISTER.

Vagabond 2017 Internal Competition

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of Coach Dynamic Warm-Up

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Community Builder/Team Workout
AMRAP 25 Minutes of:
Teams of Two Complete the following:
10 DB Thrusters(Modify to Barbell Thrusters @ 75/45 lbs)
10 Box Jumps or 20 Sit-Ups
10 Burpees
Partner 1 will perform the above workout, Partner 2 will be running 400 meter run, when Partner 2 returns from run, Partner 1 will start a 400 meter run, and Partner 2 will start where Partner 1 left off on the above workout. Sub 400 meter row if cannot run. So in this workout there is no rest, just move at moderate pace.

B. Fitness Phase
Community Builder/Team Workout
AMRAP 25 Minutes of:
Teams of Two Complete the following:
10 Hang Power Snatches @ 95/65 lbs, 75/45 lbs
35 Double Unders(40 Single Unders)
10 Lateral Burpees
Partner 1 will perform the above workout, Partner 2 will be running 400 meter run, when Partner 2 returns from run, Partner 1 will start a 400 meter run, and Partner 2 will start where Partner 1 left off on the above workout. Sub 400 meter row if cannot run. So this workout there is no rest period, so go at a moderate pace.

C. Competition Phase
Dynamic Effort Upper Body + Sport CrossFit Conditioning
A. Stamina Warm-Up Conditioning of the following:
Run Portions of the following:
800 Meter Run-Rest 1:1
600 Meter Run- Rest 1:1
400 Meter Run- Rest 1:1
200 Meter Run-Rest 1:1
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Rest as needed
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Complete this @ moderate, sustainable effort of the following:
Each Set with Rest Period is 4 Minutes
8 Sets of the following: Total Duration Minutes
1 Minute Assault/Airdyne or 20 Meter Shuttle Run @ Moderate Pace
Rest 20 Seconds
45 Seconds of Burpees
Rest 20 Seconds
30 Seconds of Wall Balls
Rest 20 Seconds
15 Second of Pull-Ups or Toes to Bar
Rest 30 Seconds

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