“Friday 9.14.2018 + Last Weekend to Sign up for the VBC Throwdown”

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

1. Vagabond Next Beginners Class on October 1st, 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 Internal Competition Throwdown on Saturday, September 22nd
SAVE the DATE for the annual member THROWDOWN! This year we are holding this members-only competition at Vagabond from 9AM-3PM on Sept. 22nd- registration will be open soon! This is always a great day at Vagabond and is open to all fitness levels in Lifestyle and Fitness Phases (sorry, Comp group!). 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 Lifestyle and Fitness 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!



3. 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:
3 minutes of z1 work
3-5 Minutes of the following:
Coach Option
3-5 Minutes of the following:
Run 100 Meters or Airdyne 25 Seconds
10 Kettlebell Swings-Russian
5 Goblet Squats

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body/Posterior Asst + Conditioning
A1. Traditional Deadlift, 5 sets of 3 reps, rest 1-2 minutes between sets.
Last time we did 3 reps, we did on August 23rd + July 20th.
A2. Single Arm DB Standing Press, 6 reps/each arm x 5 sets, rest 1 minute.
A3. DB Zotman Curls, 10-12 reps x 5 sets, rest 1 minute.
B. 5 Sets of the following:
3 Minutes of the following:
8 DB Front Squats or Barbell Front Squats @ 75/45 lns
100 Meter Run
12 DB Push Press or Barbell Push Press @ weight above
100 Meter Run
Rest 90 seconds between sets
So you will do as many rounds possible of the above in 3 minutes, once 3 minutes is complete, then rest 1 minute, complete 5 sets.

B. Fitness Phase
Lower Body/Core + Conditioning
A1. High Bar Back Squat, 80%, 5 sets of 3 reps, rest 1 minute.
A2. Standing Pallof Press, 6 reps/each way x 5 sets, rest 1 minute.
A3. Banded Leg Curls, 15 reps x 5 sets, rest 1 minute.
B. 5 Sets of the following:
3 Minutes of the following:
12 Hang Power Snatch @ 75/45 lbs
100 Meter Run
8 Pull-Ups or Jumping Pull-Ups
100 Meter Run
Rest 90 seconds between sets
So you will do as many rounds possibly of the above in 3 minutes, once 3 minutes is complete, then rest 1 minute, and complete 5 sets total.

C. Competition Phase
Snatch Oly + Squat Based/Plyo + PC/Core + BB Conditioning
A. Clean of the following:
60% x 1.1, 65% x 1.1, 70% x 1.1, 75% x 1.1, rest as needed between sets.
B1. Back Squat, 5 sets of 3 reps, 65%, rest 15 seconds.
B2. Standing Broad Jumps, 5 reps x 5 sets, rest 1-2 minutes between sets.
C1. Reverse Hyper, 10 reps heavy x 3 sets, rest 45 seconds.
C2. AB Wheel Roll-Outs, 10-12 reps x 3 sets, rest 45 seconds.
D. Barbell Conditioning of the following:
Every 2 Minutes for 14 Minutes complete the following of:
Hang Power Clean + Hang Squat Clean + Push Jerk + Split Jerk Complex
E. Gymnastics CrossFit Base of the following:
21-18-15-12-9-6-3 of the following:
Cal Assault Bike
Kipping Handstand Push-Ups

Post Comments to Group Page.

Leave a Reply