“Friday 1.25.2019 + Go Check out Coach Kevin’s New Podcast Show: MindBodyStrength Podcast “

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

1. Vagabond Next Beginners Class on January 28th, 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 Foundations of Rowing Speciality Class on Sunday, February 3rd, 2019, 10:30 am to 12:00 pm:
This class will be taught by Coach Jason Lounge and will go over all the fundamentals of rowing to make your more efficient within your conditioning workouts, be able to get more meters, calories, and better efficiency throughout being on the rower during your workouts. The cost of the speciality class is only $20, and will receive invaluable feedback from Coach Jason on rowing technique, form, and the ability to produce more power over a given period during a workout. Sign up today by contacting Kevin or Jason. Limited to 10 spots.
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3. Vagabond Register for the CrossFit Opens Starting in January/February Now:
The 2018 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.

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Focus Hamstring/Glute/Posterior Chain for exercises
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2 Sets of the following:
20 Seconds of KBS
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds
20 Seconds of Plank Holds
Rest 10 Seconds

II. Phases Strength + Conditioning:
A. Lifestyle Phase
Posterior Bend + Upper Body/Core + Conditioning
A. Sumo Deadlift Speed, 8 sets of 2 reps @ 55% of best deadlift or moderate weight, rest 30 seconds between sets.
B1. Double Leg Glute Bridge, 15 reps @ 2 second hold @ top x 3 sets, rest 30 seconds.
Make sure you have your toes facing up, and driving thru heels.
B2. KB Farmer’s Carry, 35 seconds total time x 3 sets, rest 30 seconds.
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C. Complete the following for time of:
10 Minutes on the Clock of the following:
2 DB Push Press
2 Ball Slams
20 Jump Rope Singles(15 Double Unders)
4 DB Push Press
4 Ball Slams
20 Jump Rope Singles(15 Double Unders)
6 DB Push Press
6 Ball Slams
20 Jump Rope Singles(15 Double Unders)
Keep going for 10 minutes, up by 2 reps and keeping jump rope at 20 reps, and after 10 minutes is up, complete the following right away for total time:
500 Meter Row

B. Fitness Phase
Lower Body/Core/Lower Body/Core + Conditioning
A. Sumo Deadlift, 5 sets of 2 reps, rest as needed between sets.
Look at December 21st, we did 5 sets of 3 reps
B1. KB Goblet Hold Lateral Crossover Box Step-Ups, 8 reps/each leg x 3 sets, rest 45 seconds
B2. Deadbug Pressing Against Wall, 8 reps/each leg x 3 sets, rest 45 seconds
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C. Complete the following of:
*You can do weighted DB In-Place Lunges if you would like or can keep at unweighted in place lunge if you like*
10 Minutes on the Clock of the following:
2 Russian KBS
2 Box Jumps Step-Down
2 in place lungeS
4 Russian KBS
4 Box Jumps Step-Down
4 in place lunges
6 Russian KBS
6 Box Jumps Step-Down
6 in place lunges
8 Russian KBS
8 Box Jumps Step-Downs
8 in place lunges
Keep going for the 10 minutes, up by 2 reps until the 10 minutes is complete, and then right into the following of for total time:
40/30 Cal Assault Bike

C. Competition Phase
Squat Base+ Snatch + Clean and Jerk + PC/Core/Upper Body + BB Conditioning
A. Snatch, 60% x 2 reps, 65% x 2 reps, 70% x 2 reps x 2 sets, rest as needed.
B. Clean and Jerk, same as Snatch Routine above.
C. Box Squat Parallel Wide Stance, 3 reps x 5 sets @ moderate weight, rest 2 minutes between sets.
Suggested weight would be between 65-75% of your best 1RM Back Squat.
D1. Clean Deadlift, 100% of best clean, 3-5 reps x 3 sets, rest 1 minute.
D2. Reverse Hyper, 15 reps x 3 sets, rest 90 seconds.
E. Push Press, 60% x 2 reps, 70% x 2 reps, 80% x 2 reps x 2 sets, rest as needed.
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F. Assault Bike Work of the following:
15 Sets of the following:
10 Second Assault Bike @ Hard Effort, rest 1:15-1:30 between sets

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