“Friday 8.16.2019”

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

1. Vagabond Next Beginners Class on August 26th, 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. 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.


3. Vagabond Throwdown Competition with CrossFit First Down of Mansfield on Saturday, September 28th
SAVE the DATE for the annual member THROWDOWN! This year we are holding this members-only competition at Vagabond for Vagabond Members and CrossFit First Down of Mansfield from 9AM-3PM on Sept. 28th- registration is live! This is always a great day at Vagabond and is open to all fitness levels for RX or Scaled. If you’re thinking of a great challenge or pushing yourself in a new way, think about signing up! We’ll also need lots of judges! Any questions, please ask any coach and be on the lookout for the sign up soon! Cost to compete is $25 and includes a custom t-shirt from Forever Fierce-Judges get free t-shirts! This is a great community builder and a great way to spend a Saturday with your friends and fellow members of the gym. One male and one female from both divisions will be crowned winner at the end of the day!
The Challenge will test familiar movements and energy systems that we train on a consistent basis at the group classes- All are encouraged to participate in this fun day! Here’s Some General Standards for the Vagabond Internal Competition- official workouts to be announced soon!




4. Dr. Andrew Millet’s Low Back Health Seminar on Saturday, October 5th @ 1030 am @ Vagabond CrossFit, sign up at Facebook Event Page:

The Bulletproof Your Low Back seminar is a way for athletes and active individuals to take an active role in working on their mobility, stability, and strength through various exercises, movements, etc. to help put themselves in the best position to avoid low back pain with training and lifting.

Cost of seminar is $25 and can pay thru Vagabond System.

Bio on Presenter:
Andrew Millett MSPT, SFMA, CSCS is a sports orthopedic physical therapist with a background in Strength and Conditioning. He is the owner of Move Strong Physical Therapy, LLC. His practice uses a combination of manual therapy (dry needling, soft tissue mobilization, etc.), exercise, and strength training to help athletes of all ages and abilities move and feel better. He has worked with athletes ranging from middle school age up to the professional and Olympic ranks.


I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 Minutes of the following:
Coach Option Warm-Up
3 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Indian Push-Ups
Rest 10 Seconds
30 Seconds of KBS
Rest 10 Seconds


II. Phases Strength + Conditioning:

A. Lifestyle Phase

Upper Body Push/Upper Body Push/Curl Variation/Core + Conditioning

A1. DB Floor Press, 8-10 reps heavy x 3 sets, rest 45 seconds.

Week 1 of DB Floor Press + Last Week was Week 1 of DB Bench Press

A2. DB EXT Rotations, 8 reps/each arm x 3 sets, rest 45 seconds.

A3. Deadbug Pressing Against Wall, 8 reps/each way x 3 sets, rest 45 seconds.

A4. DB Laying Tricep Extensions, 8-10 reps x 3 sets, rest 45 seconds.


B. Conditioning of the following:

2 Sets of the following:

9 Minutes on the Clock of the following:

40 Jump Rope Singles

30 Meter KB Farmer’s Walk(Make it 15 meter line outside, out and back)

20 Walking Lunge Steps(10/each leg unweighted)

10/8 Cal Assault Bike

Rest 4 Minutes between sets


B. Fitness Phase

Upper Body Push/Core/Upper Body/Upper Body + Conditioning

A1. DB Bench Press Single Arm, 8 reps/each arm x 3 sets, rest 45 seconds.

We did 10 reps for single arm bench press on August 2nd, this week 8 reps, go up in weight.

A2. KB Farmer’s Hold, 45 second total time x 3 sets, rest 45 seconds.

A3. Strict Supinated Bodyweight Pull-Up Cluster, 6.4.2 x 3 sets, rest 45 seconds.

Those who cannot perform weighted, perform TRX Rows, 8-10 reps

A4. DB EXT Rotations, 8-10 reps/each arm x 3 sets, rest 45 seconds.


B. Conditioning of the following:

2 Sets of the following:

9 Minutes on the Clock of the following:

100 Meter Run

12 Russian KBS

150 Meter Row

12 Box Step-Ups Weighted(6/each leg)

Rest 4 Minutes between sets


C. Competition Phase

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

A. Squat Snatch, 6 sets of 1.1 cluster, rest 20 seconds between cluster reps, 75% of best 1rm, rest 120 seconds between sets.

B. Front Squat Banded Speed, 8 sets of 2 reps, 40% on bar plus bands for tension, rest 45 seconds between sets.

C. Split Jerk Cluster, 70%, 1.1.1 x 4 sets, rest as needed between sets.

D1. Single Leg Box Step-Ups Weighted, 6 reps/each leg x 3 sets, rest 45 seconds.

D2. Strict Weighted Pronated Pull-Up Cluster, x 3 sets, rest 45 seconds.

D3. Curl-Ups, 4 reps @ 6 second hold/each way x 3 sets, rest 90 seconds.


E. 12 Sets of the following @ Hard Pace of:

12 Second Assault Bike Sprint, rest 90 seconds between sets.

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