“Friday 2.9.2018”

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

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.

Miss Charleen

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 dynamic prep movement:
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3-5 minutes of the following:
airdyne 20 seconds
5 goblet squats
row 20 seconds
5 push-ups or knee push-ups

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squat/Core + Conditioning
A1. DB Split Squats, 5 reps/each leg x 4 sets, rest 45 seconds.
People can sub in Box Steps-Ups, 5/each leg x 3 sets
A2. KB Front Rack Hold, 30 seconds total time x 4 sets, rest 45 seconds.
Hold KB’s in front rack position, engage core, and focus on breathing thru nose/belly, inhale/exhale.
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B. 5 Sets of the following:
1:00 Row for Calories
:30 Walking Lunges
1:00 Row for Calories
:30 DB Strict Press
Rest 1:00 between sets

B. Fitness Phase
Lower Body/Core + Conditioning
A1. Front Squat, 1 rep heavy(90%) x 5 sets, rest 45 seconds.
A2. KB Farmer’s Walk, 45 seconds total time x 5 sets, rest 45 seconds.
Walk in gym, 10 meter set up, walk for 45 seconds, choose weight of KB’s
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B. 5 Sets of the following:
1:00 Assault Bike for Calories
:30 Second KBS
1:00 Assault Bike for Calories
:30 Jump Rope(Single Unders or Double Unders)
Rest 1:00 between sets

C. Competition Phase
Olympic Lifting Posterior Bending + Bending Posterior Olympic + Double Leg Squat/Core + Conditioning Lacatate
A. Clean and Jerk 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. Front Squat of the following:
3 reps x 10 sets @ 50%, 1 second pause @ bottom, and fast out of bottom
C. Gymnastics Conditioning of the following:
25 Kipping Handstand Push-Ups
Rest as needed
15 Strict Handstand Push-Ups(if this too much, then hold 2 Minute Handstand Hold)
Rest as needed
10 Kipping Handstand Push-Ups( can increase height if you can perform)
This is for time, go for it, and see how goes, break up as you see fit with each set, just make sure you finish all 25, then rest, then 15, then rest, then 10, then done.
D1. Banded Pull Aparts, 20 reps x 3 sets, rest as needed.
D2. Banded Push-Downs, 20 reps x 3 sets, rest as needed.
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E. Recovery Workout + Prep for Saturday Opens Tester:
20 Minutes on the Clock @ Moderate Pace of the following;
20 Calorie Assault Bike
15 Calorie Row
10 Ball Slams

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