“Friday 1.12.2018”

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

1. Vagabond Next Beginners Class on January 29th, 2018:
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 Circuit Training Class Starts on Sunday, January 28th @ 8:00 am:

The Vagabond Circuit Training Class is a setting of moderate intensity performed with mostly bodyweight movements that will keep you moving, and the ultimate goal is not to complicate things, but to make enjoyable, fun and in the meantime, getting a good sweat in with the Vagabond Community. The cost of the class is only $80 for 6 weeks, and meets every Sunday at 8:00 am. Spots are limited, contact Kevin for sign up and reserving spots.

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3. Vagabond Register for the CrossFit Opens Starting in January/February Now:
The 2017 CrossFit Opens was huge success for Vagabond CrossFit. We came together for 5 weeks in a row and competed, fought, and supported each other in true Vagabond style- with drive and compassion. Over 65 of us officially registered for the Games and dozens more who popped in and out each week for the workouts- record numbers for the gym. Vagabond was in the top 15 for most sign ups for affiliates in the Northeast out of around a thousand gyms. This year they have opened the variety and choice once again, by adding in a RX and Scaled Division for everyone to participate in a safe and effective manner. If you are doubting yourself, then stop yourself right now. This is a 5 week online competition, that is meant for each and every person to take part in and also challenge yourself for the five week period. We will meet every Saturday at 9:00 am as a group and for five weeks be there to help cheer each other thru challenging workouts, but are for meant for everyone to do.
Just another great way for each and every person to have goals to meet and to have something to look forward to every weekend for 5 weeks. Sign up Vagabonds!
CLICK HERE TO REGISTER.

January-29th

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 option
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3 Sets of the following of Coach Run Warm-Up:
15 Seconds of Burpees
Rest 15 Seconds
30 Seconds of Airdyne
Rest 15 Seconds
15 Seconds of Plank Holds
Rest 15 Seconds

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squat/Core + Conditioning
A1. High Bar Back Squat, 2-3 reps x 4 sets, rest 45 seconds
85-90% of 1RM, and data from September 1st or August 15th, 2016 for 1RM results
A2. KB Farmer’s Hold, 60 seconds total time x 4 sets, rest 45 seconds.
This is meant to challenge grip strength + anterior core, make sure you complete 60 seconds total time, if you need to take a quick break, that is fine, just stop your time, and make sure you reach 60 seconds total time each set!
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B. 5 Rounds of the following @ Quality Repetitions of:
12/8 Cal Row
10 DB Thrusters or Barbell Thrusters @ 75/45 lbs
9/6 Cal Row
10 Box Step-Ups(5/each leg)

B. Fitness Phase
Lower Body/Core + Conditioning
A1. Front Squat, 2-3 reps x 4 sets, rest 45 seconds.
Use 80-85% of your best 1RM for Front Squat.
A2. KB Front Rack Hold Position, 45 seconds total time x 4 sets, rest 45 seconds.
Hold KB’s in each hand in front rack position, this will challenge your anterior core, stay still and just hold at this position for a total time of 45 seconds.
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B. 5 Rounds of the following @ Quality Repetitions of:
8/6 Cal Assault Bike
12 Barbell Thrusters @ 95/65 lbs
8/6 Cal Assault Bike
50 Jump Rope Singles(40 Double Unders)

C. Competition Phase
Conditioning Lacatate
A. Clean and Jerk of the following:
60% x 1.1
65% x 1.1
70% x 1.1
75% x 1.1
B. Clean Deadlift, 5 reps x 3 sets, rest as needed between sets.
Keep weight between 90-100% of your best clean
C1. Front Squat, 3 reps x 3 sets, 85%, rest 1 minute between sets.
C2. Ball Pressing Core Activation, 8 reps @ 2 second hold x 3 sets, rest 1 minute between sets.

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D. Lactate Power Sets of the following Mix Modal Conditioning: (Week 3 of 6 LP Training)
4 Sets of the following:
8 deadlifts @ 225/135 lbs
8 lateral burpees
20 second assault bike
Rest 3-5 minutes between sets
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Rest 10 Minutes plus
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4 Sets of the following:
8 power cleans @ 135/95 lbs
8 lateral burpees
20 second assault bike
Rest 3-5 minutes between sets

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