“Monday 2.12.2018 + VBC Olympic Lifting Class/Skill Session @ 6:35 pm”

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

VAGABOND OLYMPIC LIFTING/SKILL SESSION CLASS @ 6:35 PM ON MONDAY NIGHTS, ALL LEVELS ARE WELCOME, AND WE WILL BE DOING SKILLL SESSION WORK FOR THOSE WHO WILL BE DOING THE CROSSFIT OPENS, AND FOR THOSE JUST INTERESTED IN DOING SOMETHING DIFFERENT, GREAT LEARNING LESSONS! 

CLICK HERE FOR WORKOUT.

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.

VBC LADIES 1

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option Warm-Up-Try Something Different!
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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Indian Push-Ups
Rest 10 Seconds
30 Seconds of Goblet Squats

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Single Leg/Upper Body Pull/Core + Conditioning
A1. KB Goblet Hold Reverse Lunge Step, 5 reps/each leg x 3 sets, rest 45 seconds.
A2. Strict Weighted Mix Grip Pull-Ups, 3-4 reps x 3 sets, rest 60 seconds,
People can modify to weighted negative pull ups, 3-4 reps or Dead Hang Pull-Up with Activation for total time of 30-45 seconds, so hang from pull up bar, and then activate shoulders with a slight pull up, and one set consists of 30-45 seconds of total time.
A3. Deadbug Pressing Against Wall, 10 reps/each leg x 3 sets, rest 45 seconds.
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B. 5 Sets of the following @ High Aerobic Effort of the following:
3 Minutes on the Clock of:
20 Jump Rope Singles
6 Ball Slams
3 Burpees
Rest 90 seconds between sets
Start where you left off, so if you finished at 2 burpees, start at the 3rd burpee.

B. Fitness Phase
Olympic Lifting Posterior Bending + Upper Body Pull/Upper Body Pull Assistance + Conditioning
A. Power Clean Heavy, 1 rep @ 80-85% of 1RM x 5 sets, rest as needed between sets.
B1. KB Row, 8 reps/each arm x 3 sets, rest 30 seconds.
B2. DB External Rotations, 8 reps/each arm x 3 sets, rest 30 seconds.
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C. 5 Sets of the following @ High Aerobic Effort of the following:
3 Minutes on the Clock of:
9 Hang Power Cleans @ 115/75, 95/65 lbs
6 Burpees
3 Front Squats @ Weight Above
Rest 90 seconds between sets
Start where you left off, so if you finished at 2 front squats, start at the 3rd front squat.

C. Competition Phase
Bending Oly + Bending Oly + Double Leg Squatting/Core + Conditioning
A. Power Clean of the following:
60% x 1.1
65% x 1.1
70% x 1.1
B. Clean Deadlift Cluster, 100%, 1.1 x 3 sets, rest as needed.
C. High Bar Back Squat, 5 reps x 3 sets @ 2 second iso hold @ bottom position, rest as needed.
Go up in weight from last week
D1. Chest to Bar Pull-Ups, 12 reps x 4 sets, rest 30 seconds.
D2. Reverse Hyper, 10 reps light x 4 sets, rest 60 seconds.
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E. Conditioning of the following:
10 Sets of the following:
5 Strict Handstand Push-Ups
10 Cal Assault Bike
15 Air Squats
Rest 20 seconds between sets

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