“Monday 2.5.2018 + Vagabond of the Month for January: Chris Molinari + VBC Skill Review Class @ 6:35 pm”

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

Vagabond Olympic Lifting/Skill Review Class on Monday, February 5th @ 6:35 pm. CLICK HERE FOR WORKOUT.

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Vagabond of the Month for January: Chris Molinari. 

CLICK HERE FOR FULL BIO.

“Vagabond has taught me to push myself harder then I ever have before. The coaches are very encouraging and educate me on using correct form and staying motivated throughout each workout. The events outside the gym as well (Vagabond Night Out & Holiday Parties) are a great way to take a break from the hard work everyone puts in each day, and learn more about the community and have a fun night out. I recommend Vagabond is anyone looking to take that next step in his or her fitness goals. Thank you to Kevin, Jay, Andrew and the whole Vagabond community for being positive influences.”

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1. Vagabond Next Beginners Class on February 26th, 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 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.

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3. Kettlebell Kitchen At Vagabond:
We are excited to announce our new partnership with Kettlebell Kitchen- a performance food brand! Meals crafted by classically trained chefs, KettlebellKitchen is an easy & convenient way to clean up your nutrition, recover faster, work harder, and have fresh meals delivered right to the gym. Fuel the hardest working machine you know- your body!”

They will make their first delivery to our gym on Monday, January 22nd (and every Monday & Thursday).

The order cutoffs are:
• Wednesday (Today!) evening by midnight for Monday delivery • Saturday evening by midnight for Thursday delivery

The complete menu, along with ingredient lists and nutrition facts can be found here:
http://kettlebellkitchen.com/menu.php

Ordering instructions and FAQs can be found here:
http://www.kettlebellkitchen.com/frequently-asked-questions/

Please use the gym zip code 02375 when building your account.

Discount Code

Members can get 20% off their orders from today until February 1st by using the code “Vagabond” in the coupon/discount box at checkout.

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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
Single Leg/Upper Body Pull/Core + Conditioning
A1. KB CrossOver Box Step-Ups, 5 reps/each leg x 3 sets, rest 45 seconds.
A2. DB Bench Press, 8-10 reps x 3 sets, rest 45 seconds.
A3. DB Seated Hammer Curls, 8-10 reps @ 3 second tempo down x 3 sets, rest 45 seconds.
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B. On the Minute, Every Minute x 20 Minutes of the following:
Minute 1: 30 Second KBS Russian
Minute 2: 45 Second Assault Bike
Minute 3: 30 Second Burpees
Minute 4: 45 Second Assault Bike

B. Fitness Phase
Olympic Lifting Posterior Bending + Upper Body Pull/Upper Body Pull Assistance + Conditioning
A. Power Snatch Heavy, 1 rep @ 80-85% of 1RM x 5 sets, rest as needed between sets.
B1. Standing Cable Row, 8 reps/each arm x 3 sets, rest 30 seconds.
B2. Single Leg Broad Jump, 4 reps/each leg x 3 sets, rest 30 seconds.
So you will jump from 1 leg, then land on two feet in landing position, do 4 reps on left leg, then 4 reps on right leg.
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C. On the Minute, Every Minute x 20 Minutes of the following:
Minute 1: 30 Second Box Jumps or Step-Ups
Minute 2: 45 Second Cal Row
Minute 3: 30 Second Power Snatch Ground @ 75/45 lbs
Minute 4: 45 Second Cal Row

C. Competition Phase
Bending Oly + Bending Oly + Double Leg Squatting/Core + Conditioning
A. Squat Clean of the following:
60% x 1.1 75% x 1.1
65% x 1.1 80% x 1.1
70% x 1.1 85% x 1.1
B. Clean Pull Cluster, 100%, 1.1 x 4 sets, rest as needed between sets.
C. High Bar Back Squat of the following:
5 reps x 3 sets @ 2 second iso hold @ bottom position
D1. Ring Muscle-Ups, AMRAP 30 seconds x 3 sets, rest 1-2 minutes between sets.
D2. Barbell RDL, 5 reps @ 3 second lowering phase x 3 sets, rest 1-2 minutes between sets.
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E. AMRAP 12 Minutes of the following:
Row 250 Meters
10 Wall Balls
Row 150 METERS
10 Burpees
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Rest 4 Minutes
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AMRAP 8 Minutes of the following:
30 Double Unders
5 Power Cleans @ 135/95 lbs
30 Double Unders
5 Front Squats @ 135/95 lbs
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Rest 2 Minutes
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AMRAP 4 Minutes of the following;
Row 150 Meters
10 Burpees

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