“Friday 2.8.2019”

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

1. Vagabond Next Beginners Class on February 18th, 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.
2. Vagabond Register for the CrossFit Opens Starting in 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!

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of coach option foam roll, focus on IT Band thru quads down to calf/each side.
3 Sets of the following of Coach Run Warm-Up:
20 Seconds of Burpees
Rest 15 Seconds
30 Seconds of Airdyne
Rest 15 Seconds
20 Seconds of Plank Holds
Rest 15 Seconds

II. Phases Strength + Conditioning:
A. Lifestyle Phase
Posterior Bend + Upper Body/Core + Conditioning
A. KB Deadlift, 10-12 reps x 4 sets, rest 45 seconds between sets.
B1. Standing DB or KB Single Arm Press, 8/each arm x 3 sets, rest 30 seconds.
B2. Banded Leg Curls, 20 reps x 3 sets, rest 30 seconds.
C. Complete the following of:
AMRAP 19 Minutes of the following:
15 Russian KBS
20/15 Cal Assault Bike
16 Box Step-Ups Alternate Legs(8/each leg)
20 Second Plank Hold

B. Fitness Phase
Upper Body/Core/Upper Body/Core + Conditioning
A. Sumo Deadlift, 5 sets of 1 heavy rep, rest as needed between sets.
We did 2 reps on January 25th + 3 reps on December 21st for Sumo Deadlift.
B1. Deadbug Pressing Against Wall, 8 reps/each leg x 3 sets, rest 30 seconds.
B2. KB Row, 6 reps/each arm x 3 sets, rest 30 seconds.
B. Conditioning of the following:
AMRAP 19 Minutes of the following:
15 Russian KBS
20/15 Calorie Row
15 Push Press DB/each hand
20 Sit-Ups or 45 Second Plank Hold

C. Competition Phase
Squat Base + Snatch + Clean and Jerk + PC/Core/Upper Body + BB Conditioning
A. Snatch, Same as Monday
B. Clean and Jerk, Same as Monday.
C. Front Squat Rack Squat Cluster Heavy, 1.1 x 4-5 sets, rest as needed between sets.
Set-Up under rack and lift from the bottom up, then lower, rest 20 seconds or more, and do another rep, go to a heavy weight for yourself for a cluster of 1.1
D1. Clean Pull Cluster, 100% of best clean, 1.1.1 x 3 sets, rest 60 seconds or more between sets,
D2. Tall Box Jumps Explosive Work, 5 reps x 3 sets, rest 90 seconds.
E. Push Press, 70% x 2 reps, 80% x 2 reps, 85% x 1 rep x 3 sets, rest as needed.
F. Row Work of the following:
10 Sets of 250 Meter Row Sprints, rest 90 seconds between sets.

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