“Tuesday 2.13.2018”

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.

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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
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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Hollow Rocks or Hollow Holds
Rest 10 Seconds
30 Seconds of Goblet Squats

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Horizontal + Upper Body Press Asst/Core + Mid-Range Conditioning
A. Close Grip Bench Press, 5-7 reps x 3 sets, rest as needed between sets.
B1. DB Floor Press, 10-12 reps x 2 sets, rest 45 seconds.
B2. Standing Pallof Press, 10 reps/each way x 2 sets, rest 45 seconds.
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C. 7 Sets of the following @ High Effort of:
60 Seconds Assault Bike
30 Seconds DB Push Press(Barbell Push Press @ 75/45 lbs)
30 Seconds Goblet Squats or Front Squats @ weight above
Rest 60 Seconds between sets

B. Fitness Phase
Upper Body Press + Upper Body Push/Upper Body Pull + Conditioning
A1. Push Press, 3 reps x 3 sets, rest 1 minute.
Use 80% for this given weight, we used 75% on January 30th for 3 reps
A2. Banded Push-Downs, 20 reps x 3 sets, rest 1 minute.
A3. Ball Pressing Core Activation, 8 reps @ 3 second hold x 3 sets, rest 1 minute.
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B. 7 Sets of the following @ High Effort of:
60 Seconds Row Cals or Jump Rope(Single or Double Unders)
30 Seconds Strict Press @ 85/55 lbs, 75/45 lbs, 65/35 lbs
30 Seconds Box Jumps or Step-Ups or Ball Slams
Rest 60 Seconds between sets

C. Competition Phase
Olympic Lifting Press + Upper Body Push/Upper Body Pull/Upper Body Push + Aerobic Conditioning or Gymnastics Fatigue Training
A. Push Press, 2 reps x 10 sets, rest 30 seconds between sets.
Use 50% on the barbell, focus on speed and cycling quick
B1. Banded Push-Downs, 20 reps x 3 sets, rest as needed.
B2. Tall Kneeling Pallof Press, 10 reps/each way x 3 sets, rest as needed.
B3. Banded Pull Aparts, 20 reps x 3 sets, rest as needed.
B4. Deadbug Pressing Against Wall, 10 reps/each way x 3 sets, rest as needed.
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C. Gymnastics Skill Set of the following:
30 Double Unders
4 Pistols/each leg
30 Double Unders
4 Ring Muscle-Ups
x 5 sets, rest as needed between sets.
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D. Conditioning Low Effort of:
AMRAP 20 Minutes of the following:
15 Box Jumps Step Down
15 Cal Row
15 Ball Slams
15 Cal Row

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