“Friday 9.13.2019”

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

1. Vagabond One on One Assessment Start Up Classes: Start Whenever You Like, Contact us @ [email protected] or 508 930 8734:
We offer our Beginners One on One Program, which is mandatory before entering the group class or personalized training and will be directed through a well organized and efficient program. The duration of the Beginners Class Program is 5 ONE on ONE 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 personalized approach 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 Fall Circuit Training Class Starts on Sunday, September 8th @ 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.


4. 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!




5. 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, 5-7 reps heavy x 3 sets, rest 45 seconds.

Week 3 of DB Bench Press + Last Week was Week 3 of DB Bench Press

A2. Banded Pull-Aparts, 20 reps x 3 sets, rest 45 seconds.

A3. Standing KB Bottom Ups Single Arm Press, 8 reps/each arm x 3 sets, rest 45 seconds.

Last week we did Half Kneeling, working different position this week.


B. Conditioning of the following:

Complete the following of:

50-40-30-20-10 of:

Jump Rope Singles

15-12-9-6-3 of:

Cal Assault Bike

DB Push Press

After every set completed, perform 60 Meter KB Farmer’s Walk(Grass + Back Straight Ahead)


B. Fitness Phase

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

A1. DB Bench Press Single Arm, 5 reps/each arm x 3 sets, rest 45 seconds.

We did 6 reps for single arm floor press on August 30th, this week 5 reps, go up in weight.

A2. Bird Dogs, 3 reps @ 10 second hold x 3 sets, rest 45 seconds.

A3. KB Rotational Row, 6 reps heavy/each arm x 3 sets, rest 45 seconds.


B. Conditioning of the following:

21-15-12-9-6-3 of the following:

Cal Assault Bike

DB Snatch Alternate 

50-40-30-20-10 of the following:

Front Lean Rest Hold in Seconds

After every set completed, complete 100-200 meter run.


C. Competition Phase

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

A. Squat Snatch Cluster, 80%, 1.1.1 x 5 sets, rest as needed between sets.

B. Split Jerk Cluster Mod Load, 65%, x 4 sets, rest as needed.

C. Traditional Deadlift, 10 sets of 2 reps, 60% of best 1RM DL, rest 60 seconds between sets.

You may use banded deadlifts for the sumo deadlift speed work

D1. Single Leg Walking Box Step-Ups, 6 reps/each leg x 3 sets, rest 15 seconds.

Leave foot on box, so if stepping with right foot, then leave on box for all 6 reps, goes for both sides.

D2. Ring Dips, 10-20 unbroken x 3 sets, rest 15 seconds.

If you decide to do strict ring dips, go for the lower side, if you decide to do kipping, go for higher volume you can also do bar dips as well.

D3. Hurdle Hops, 4 reps x 3 sets, rest 15 seconds.

Set up two hurdles, perform 2 jumps repetitive, then turn around, and perform 2 more jumps repetitive, land in landing position at last reps, land in above parallel squat, do not land below!

D4. Wall Balls, 25 reps unbroken @ 10 foot/9 foot target x 3 sets, rest 2 minutes between sets.


E. 6 Sets of the following @ Hard Pace of:

35 Second Cal Assault Bike Sprint, rest 5 plus minutes between sets.

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