“Friday 3.22.2019 + Vagabond Post Open Night Celebration Night Out”

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

1. Vagabond Next Beginners Class on March 25th, 2019:
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 Check-In Contest During the CrossFit Opens:
Every Year at Vagabond we have a 5 week social media online competition, where each Vagabond will have a chance to win a weekly prize, and then the grand prize of a free month membership with a random drawing for those who took part in the check in contest. Starting Thursday, February 21st until the end of the Opens, all you have to do is check into Vagabond when you attend a class, and we will keep a running tally, and each week, the highest total number of check ins done by that person, will receive a prize for the most check ins. Simple as that, check into Vagabond on Facebook, and your on your way to winning!
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3. Vagabond Spring Circuit Training Class Starts on Sunday, March 24th @ 8:30 am:
We have 15 spots for our next Vagabond Circuit Training Class. Cost of the class is $80 for the 6 week class that meets Every Sunday at 830 am. This class is focused around high volume, low intensity, bodyweight movements, and focused on building you aerobic potential with a rhyme and reason. If you are looking for something different from the regular Vagabond Group Classes, and to start your Sunday off right, then this is the class for you! Contact Kevin to save your spot today.

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4. Kettlebell Kitchen At Vagabond:
We are excited to announce our 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.

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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5 Minutes Total of the following:
40 Seconds of Airdyne/Row
30 Seconds of KBS
20 Reps of Banded Monster Walks(10/each side)

II. Phases Strength + Conditioning:
A. Lifestyle Phase
Upper Body Pull/Core/Upper Body Pull/Upper Body/PC + Conditioning
A1. Single Leg Lateral Box March, 8 reps/each leg x 3 sets, rest 45 seconds.
A2. Deadbug Pressing Against Wall, 8 reps/each way x 3 sets, rest 45 seconds.
A3. Double Leg Glute Bridge, 12-15 reps @ 2 second hold top x 3 sets, rest 45 seconds.
A4. Front Lean Rest Holds, 30 seconds, rest 15 seconds, 30 seconds x 3 sets, rest 45 seconds.
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B. Conditioning of the following:
3 Sets of the following:
6 Minutes of High Effort Work:
10 Ball Slams
100 Meter Run(8 Cal Assault Bike)
10 No Push-Up Burpees
100 Meter Run(8 Cal Assault Bike
Rest 3 Minutes between sets

B. Fitness Phase
Upper Body/Core/Upper Body/Core + Conditioning
A. Front Squat Isometric Hold, 70%, 2 reps x 5 sets, rest 60 seconds.
Look back at January 21st, 2019 for 1rm tested
Hold for 2 second count in bottom, last week we did 65%
Week 3 of 3 for 2 Second Hold + 10 Reps
B1. Standing Pallof Press, 8 reps/each way x 3 sets, rest 45 seconds.
B2. Single Leg Box Step-Ups, 6 reps/each leg x 3 sets, rest 45 seconds.
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C. Conditioning of the following:
3 Sets of the following:
6 Minutes of High Effort Work:
10 DB Snatch(5/each arm alternate)
100 Meter Run(125 Meter Row)
10 Abmat Sit-Ups or 10 Toes to Bar(You can switch every round or set sit-ups and toes to bar if you like)
100 Meter Run(125 Meter Row)
Rest 3 Minutes between sets

C. Competition Phase
Squat Base+ Snatch + Clean and Jerk + PC/Core/Upper Body + BB Conditioning
You can do the Open Workout 19.5 on Friday and make Friday Workout for Saturday.
A. Snatch, 60% x 2 reps, 70% x 2 reps, 80% x 2 reps, 85% x 2 reps x 2 sets, rest as needed between sets.
B. Clean, same percentages as snatch above.
C. Front Squat, 75%, 5 reps x 3 sets, rest 1-2 minutes between sets.
D. Strict, 4 reps x 4 sets, rest as needed between sets.
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F. 4 Sets of the following:
90 Second Assault Bike Sprint @ 85% effort, rest 7 minutes plus between sets.

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