“Monday 11.4.2019 + Vagabond Lifting Class goes to Barbell Cycling for New Plan + Vagabond Food Drive, Pick Up Your Paper Bag for Goods”

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

Vagabond Lifting Class @ 6:35 pm Every Monday Night

Warm-Up

Power Clean Skill Work

Hang Power Clean/Power Snatch

5 Rounds of the following:

10 Hang Power Cleans

10 Burpees

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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.
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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:
http://kettlebellkitchen.com/menu.php
Ordering instructions and FAQs can be found here:
http://www.kettlebellkitchen.com/frequently-asked-questions/
Please use the gym zip code 02375 when building your account.
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3. Vagabond Costume Contest for Halloween on Thursday, October 31st for all Classes:
On Thursday, October 31st we encourage all Vagabonds to take part in wearing any type of costume during their time in Vagabond that day. Bring your best costume to class, and at the end of the night, there will be named a winner, and they will receive a free month membership for their costume and participation! Bring your best costumes to class all day!

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4. Vagabond Kettlebell Speciality Class on Sunday, November 17th @ 10:00 am

CLICK BELOW TO REGISTER TODAY!

https://vagabond-crossfit.triib.com/events/vagabond-kettlebell-specialty-class/

The Kettlebell Swing is the foundation of effective Kettlebell training, and comes with a wide range of benefits.  In this class we will work on refining your technique and efficiently improve your training.
What you will learn: Cost of Class is $25.

  • Kettlebell safety
  • Power breathing 
  • Swing – starting from the Deadlift moving to Two-Arm Swing then One-Arm Swing
  • Troubleshooting drills along with progressions and regressions of the swing

We will then take what you learned and finish up with a group workout!

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5. Vagabond Annual Food Drive on Saturday, November 23rd @ 9:00 am:

We’ll be collecting donations all month long next month to directly benefit the Easton Food Pantry- please give big and rsvp here for the workout on 11/23!
We will be collecting canned goods all month long in November and will top it off with our annual workout! Please consider donating and joining in on 11/23.
Here’s a list of the items most in need:
Cereal, Pasta, Pasta Sauce, Soup, Baked Beans, Canned Vegetables, Canned Fruit, Tuna or other canned meat/fish, Peanut Butter & Jelly and, of course, Money or grocery gift cards!

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option
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3 Sets of the following:
20 Seconds of KBS
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds
20 Seconds of Plank Holds
Rest 10 Seconds

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II. Phases Strength + Conditioning:

Lower Body Squat + Single Leg/Core + Conditioning

A. Front Squat Heel Lifted, 5 sets of 3 reps, rest 1 minute between sets.

Last time we tested 1RM: May 21st, 2019

Week 3 of Front Squats-Switch out at Week 4

B1. Single Leg Box Step-Ups, 6 reps/each leg x 3 sets, rest 30 seconds.

B2. Ball Pressing Core, 6 reps @ 3 second hold x 3 sets, rest 30 seconds.

Those with Hernia Issues, please perform KB Farmer’s Hold, 45 seconds hold x 3 sets.

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C. Conditioning of the following:

8 Sets of the following:

6 Cal Assault Bike

6 Russian KBS

6 Goblet Squats

Just Keep moving thru, no rest between sets, find a comfortable pace and move thru.

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B. Fitness Phase

Upper Body Press Horizontal or Vertical(Every Other Week)+ Upper Body Push/Upper Body Pull + Conditioning

A1. DB Floor Press Heavy, 5 reps x 3 sets, rest 45 seconds.

On October 21st, we did 6-7 reps.

A2. KB Rotational Row, 6-8 reps/each arm x 3 sets, rest 90 seconds.

A3. Push-Up Full Range of Motion, 6-8 or 8-12 reps x 3 sets, rest 45 seconds.

Modifications for Push-Ups: Rack Squat Push-Ups, 6-8 or 8-12 reps, Knee Push-Ups, 6-8 or 8-12 reps,these are your options.

A4. Banded Pull-Aparts, 20 reps x 3 sets, rest 60 seconds.

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B. Conditioning of the following:

8 Sets of the following:

100 Meter Run

6 Russian KBS

8 Wall Balls

Just Keep moving thru, no rest between sets, find a comfortable pace and move thru.

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C. Competition Phase

Deadlift Variation + Single Leg + Upper Body Pull + Upper Body Push + Core/PC + Cond.

A. Trap Bar Deadlift, 5 sets of 3, rest as needed between sets.

Make sure it’s not a slow eccentric, get right to the bottom. Heavy load, bring bar right to ground. 

Go up in weight from last week, this is week 2 of 3 for trap bar deadlift.

B. Hang Power Clean, 5 sets of 2 reps, rest as needed between sets.

We did 5 sets of 3 reps on October 28th for Clean

We did 5 sets of 3 reps on October 4th, 2019 for Snatch

We did 5 sets of 2 reps on October 21st, 2019 for Snatch

C. Kipping Handstand Push-Ups Complex of the following:

5 Sets of the following:

5 Depth Kipping Handstand Push-Ups

40 Double Unders

Rest as needed between sets

D1. Single Leg Walking Lunges, 5 reps/each leg x 3 sets, rest 60 seconds.

D2. Standing Pallof Press, 6 reps/each way x 3 sets, rest 60 seconds.

D3. Ring Push-Ups, 8-12 reps x 3 sets, rest 90 seconds.

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E. Complete the following of:

12 Sets of the following:

Row 250 Meters, rest 60 seconds between sets, not an all out effort, sustainable.

500 Meter Row Time Trial: October 4th, 2019

2000 Meter Row Time Trial: October 21st, 2019

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