“Friday 4.5.2019”

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:
3 minutes of z1 work
3-5 Minutes of the following:
Coach Choice
3 Sets of the following:
20 Seconds of Burpees
Rest 10 Seconds
40 Seconds of Airdyne/Row
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds

II. Phases Strength + Conditioning:
A. Lifestyle Phase
Upper Body Pull/Core/Upper Body Pull/Upper Body/PC + Conditioning
A1. Single Leg Curtsy Lunge, 8 reps/each leg x 3 sets, rest 45 seconds.
If people have difficulty performing Curtsy Lunge, they can switch to Lateral Crossover Box Step-Ups, 8 reps/each leg
A2. Single Leg Glute Bridge, 8 reps/leg x 3 sets, rest 45 seconds.
A3. DB External Rotations, 8 reps/each arm x 3 sets, rest 45 seconds.
A4. Side Bridge, 25 seconds/each side x 3 sets, rest 45 seconds.
B. Conditioning of the following:
8 Minutes of the following:
8 DB Single Arm Push Press Right Arm
8 Cal Assault Bike
8 DB Single Arm Push Press Left Arm
8 Walking Lunges/each leg(16 total)
Rest 4 Minutes
8 Minutes of the following:
8 KB Russian Single Arm Right Arm(KB Swing with One Arm)
8 Cal Assault Bike
8 KB Russian Single Arm Left Arm
8 Box Step-Ups/each leg(16 total)

B. Fitness Phase
Upper Body/Core/Upper Body/Core + Conditioning
A. Front Squat Isometric Hold, 80%, 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 75%
Week 2 of 3 for 1 Second Hold + 5 Reps
B1. Standing Pallof Press, 8 reps/each way x 2 sets, rest 45 seconds.
B2. Single Leg Lateral CrossOver Box Step-Ups, 6 reps/each leg x 2 sets, rest 45 seconds.
C. Conditioning of the following:
8 Minutes of the following:
8 KB Russian Single Arm Right Arm(KB Swing with One Arm)
12 Cal Row
8 KB Russian Single Arm Left Arm
12 Walking Lunges(6/each side)
Rest 4 Minutes
8 Minutes of the following:
8 Burpees
12 Cal Row
8 Pull-Ups or Ring Rows or 20 Second Pull-Up Hang
20 Double Unders(30 Single Unders)

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. Front Squat, 65% x 4 reps, 75% x 4 reps, 85% x 3 reps x 2 sets, rest as needed between sets.
14 reps
B. Overhead Squat, 3 reps @ 2 second lowering + 2 second iso hold x 5 sets, rest as needed.
10 reps-Go up in weight from last Wednesday.
C. Snatch, 60% x 2 reps, 70% x 2 reps, 80% x 2 reps, 85% x 2 reps, rest as needed.
8 reps
D. Clean and Jerk, same %’s as snatch for Friday
16 reps
E. For Time of the following:
10 Squat Snatches @ 115/75 lbs
10 Ring Muscle-Ups
8 Squat Snatches @ 135/95 lbs
8 Ring Muscle-Ups
6 Squat Snatches @ 145/105 lbs
6 Ring Muscle-Ups
4 Squat Snatches @ 155/115 lbs
4 Ring Muscle-Ups
2 Squat Snatches @ 185/125 lbs
2 Ring Muscle-Ups

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