“Friday 4.13.2018”

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

1. Vagabond Next Beginners Class on April 30th, 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 Mother Day Workout on Sunday, May 13th, 2018 @ 9:00 am:
This will be our 4th year running this Annual Mother’s Day Workout for the Susan G Komen Fundraiser. All proceeds with T-Shirt and Tank-Top Sales will go towards donation for Vagabond Friend and Member, Robin Johnson Taylor, who is a 2 time survivor from breast cancer. Come 9 am on Mother’s Day Workout and take part in a great cause and suggested donation for those who do not get t-shirts, can be $20 if you want to donate that day!

3. Vagabond Ladies Night Out on Saturday, May 19th @ 7:30 pm:
Join us for a ladies night in at Vagabond CrossFit on May 19th at 7:30PM! 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:
$15 cash in advance or account charge

4. Vagabond CrossFit Performs “Murph” on Monday, May 28th @ 9:00 am
We will be taking part in our Third Annual Memorial Day Workout called ” Murph”. This workout is consider one of the first Hero Workouts in CrossFit, and it is a great way to honor those who have made the ultimate sacrifice to protect us and serve us during their time in the military. Click HERE to learn more information.


5. 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:

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 dynamic prep movement:
3-5 minutes of the following:
airdyne 20 seconds
5 goblet squats
row 20 seconds
5 push-ups or knee push-ups

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body + Conditioning
A1. DB Walking Lunges @ 11×1, 8 reps/each leg x 3 sets, rest 45 seconds.
A2. Side Bridges, 20 seconds/each side x 3 sets, rest 45 seconds.
A3. Half Kneeling Single Arm KB or DB Press, 8 reps/each arm x 3 sets, rest 45 seconds.
B. Complete the following of:
10 Sets of the following:
1 Minute on/30 Seconds off of the following:
6 Russian KBS
6 No Push-Up Burpees
Remaining time complete Max Cal Row or Assault Bike or AMRAP 10 Meter Shuttle Run

B. Fitness Phase
Lower Body/Core + Conditioning
A1. High Bar Back Squat, 3 reps x 5 sets @ 2 second hold in bottom, rest 1 minute between sets.
Use between 55-65% of your best 1rm for all sets
A2. AB Wheel or Stability Ball Roll-Outs, 6-8 reps x 5 sets, rest 1 minute between sets.
With good form, we are doing 5 sets, so doing only 6-8 reps for each set.
B. Complete the following of:
10 Sets of the following:
1 Minute on/30 Seconds off of the following:
4 Front Squats @ 135/95, 115/75, 95/65 lbs
8 Abmat Sit-Ups
Remaining time complete Max Cal Row or Assault Bike or AMRAP 10 Meter Shuttle Run

C. Competition Phase
Posterior Bend/Core + Oly Press + Posterior Chain/Upper Body Pull/Upper Body Pull + Conditioning
A1. Trap Bar Deadlift, 75% of best 1RM, 5 sets of 3 reps, 2 second lowering phase, rest 15 seconds.
A2. Squat Jumps, 5 reps x 5 sets, rest as needed.
Squat jump is going into a full squat and jumping as high as possible in the air, reset each jump, this is jump training
B. Push Jerk, work to a heavy set of 1, 10 minute time limit, this is a not a 1RM, it says heavy for the day, no failing, keep track of what you get. Last week we did 2 rep, go for little higher this time around, not a max.
C1. Reverse Hyper, 20 reps @ lightweight x 3 sets, rest 1 minute.
C2. Strict Weighted Pull-Ups, 3 reps x 3 sets @ 1-2 second lowering phase, rest 1 minute.
Look back at week 1 of program or 2 weeks ago, go for same weight or higher
C3. Banded Leg Curls, 20 reps x 3 sets, rest 1 minute.
D. Run Conditioning of the following:
8 x 200 Meter Run Sprints @ 80% effort, rest 1-2 minutes between each set
Perform CrossFit Conditioning of:
4 Rounds for time of the following:
Run 400 Meters
50 Air Squats

Those who follow program, Run Conditioning Program is better option for those following plan for this cycle

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