“Friday 4.12.2019”

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

1. Vagabond Next Beginners Class on April 15th, 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.

2. Vagabond Ladies Night Out on Saturday, May 4th @ 7:00 pm:
Join us for a ladies night in at Vagabond CrossFit on May 4th at 7:00PM! Wine tasting is a fun way to learn about wine while enjoying the great company of friends in a private setting; sipping inside of a gym takes it to the next level! Tim Paulus, a VBC member, Culinary Institute of America graduate, and Wine Buyer for a gourmet grocer on the South Shore, will hang out at Vagabond with a selection of 8 wines to sip, savor, and enjoy along with personalized tasting notes. For 90 minutes, he will cover everything from tasting tips, wine facts, food pairing ideas and anything else VBC members may be interested in regarding the wine industry. Don’t miss out on this fun night whether you’re a wine novice or a cork dork – everyone will feel welcome!

You must pay and sign up in advance. Please join this event but note that your spot is guaranteed only with payment:
$20 fee on account charge

3. Vagabond Easter Egg Hunt on Saturday, April 13th @ 1030 am at Flynn Family Farm:

We will be having our Annual Vagabond Easter Egg Hunt on Saturday, April 13th @ 10:30 am at the Flynn Family Farm. All families, children, older kids, and everyone is invited to take part in this great event, and it will be our first time at the Flynn Family Farm at 492 Bay Road in Easton. Looking forward to a great time, and do not forget to save the date!

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:
Ordering instructions and FAQs can be found here:
Please use the gym zip code 02375 when building your account.

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of coach led warm up
3 Sets of the following of Coach Run Warm-Up:
30 Seconds of Front Lean Rest
Rest 10 Seconds
30 Seconds of Airdyne
Rest 10 Seconds
5 reps/each way Monster Band Walks-Bent Knees-Longer Lateral Step
Rest 10 Seconds


II. Phases Strength + Conditioning:

A. Lifestyle Phase

Upper Body Pull/Core/Upper Body Pull/Upper Body/PC + Conditioning

A1. Standing Cable Row, 10 reps/each arm x 3 sets, rest 45 seconds.

A2. Single Leg Walking Lunges, 8 reps/each legx 3 sets, rest 45 seconds.

A3. DB Powell Raises, 8 reps/each arm x 3 sets, rest 45 seconds.

A4. Side Bridge, 30 seconds/each side x 3 sets, rest 45 seconds.


B. Conditioning of the following:

15 Minutes of Consistent, Pacing Effort of the following:

10 DB Thrusters

12 Cal Row

10 Box Step-Ups(5/each leg) @ KB or DB in Goblet Hold Position


B. Fitness Phase

Upper Body/Core/Upper Body/Core + Conditioning

A. Front Squat Isometric Hold, 85%, 1 reps x 5 sets, rest 60 seconds.

Look back at January 21st, 2019 for 1rm tested

Hold for 1 second count in bottom, last week we did 80%

Week 3 of 3 for 1 Second Hold + 5 Reps

B1. Tall Kneeling Pallof Press, 8 reps/each way x 3 sets, rest 45 seconds.

B2. Single Leg Lateral March, 6 reps/each leg x 3 sets, rest 45 seconds.


C. Conditioning of the following:

15 Minutes of Consistent, Pacing Effort of the following:

5 Pull-Ups or 15 Second Pull-Up Hang Passive

10 Barbell Thrusters @ 75/45 lbs

15 Cal Assault Bike


C. Competition Phase

Squat Base + Snatch + Clean and Jerk + PC/Core/Upper Body + BB Conditioning

A. Front Squat, 60% x 4 reps, 70% x 4 reps, 80% x 4 reps, 85% x 2 reps x 2 sets, rest as needed.

18 reps

B. Overhead Squat, 2 reps @ 1 second lowering + 1 second iso hold x 5 sets, rest as needed.

10 reps-Go up in weight from last Friday

C. Snatch, 60% x 3 reps, 70% x 3 reps, 80% x 3 reps, 85% x 3 reps x 2 sets, rest as needed.

15 reps

D. Clean and Jerk, same %’s as snatch for Friday

15 reps


E. For Time of the following:

Run Conditioning of the following:

8 x 200 Meter Run @ 70% effort, rest 2 minutes between sets.

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