“Monday 3.5.2018 + Power is on + Vagabond of the Month for February: Michelle T”

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

The Gym Power is Back on and Ready to Go. so we are back to regular classes throughout the Day on Monday:

530 am Open Gym, 6 am, 715 am, 9 am, 12 pm, 430 pm, 535 pm, 635 pm, 735 pm Classes All are on Schedule for Monday

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Those who did not get the opportunity to complete 18.2 on Sunday, you will have an option to complete throughout the day on Monday.

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Vagabond of the Month for February: Michelle T. 

CLICK HERE FULL BIO.

“Vagabond has a great community of people that love to work hard on a regular basis and who encourage each other. I’ve loved being able to attend classes at all different times so that I could learn from different coaches. Each one has something new to offer in terms of skill building or tips/cues to help you improve technique. I also love the speciality classes (and wish I could attend more of them)! But I’ve been able to make the gymnastics classes with Heather quite regularly and I love the breakdown of skills and learning the foundations for more difficult movements. It’s new and exciting for me. I’ve also loved the addition of Kettlebell Kitchen which makes healthy eating a lot easier! I appreciate Vagabond for keeping me motivated!”

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1. Vagabond Next Beginners Class on March 19th, 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.

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2. Vagabond Easter Egg Hunt on Saturday, March 31st @ 1030 am at Flynn Family Farm:

We will be having our Annual Vagabond Easter Egg Hunt on Saturday, March 31st @ 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!

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3. Vagabond Check-In Contest During the CrossFit Opens:

Every Year at Vagabond we have a 5 week social media online competition, where each Vagabond will have a chance to win a weekly prize, and then the grand prize of a free month membership with a random drawing for those who took part in the check in contest. Starting Wednesday, February 21st until the end of the Opens, all you have to do is check into Vagabond when you attend a class, and we will keep a running tally, and each week, the highest total number of check ins done by that person, will receive a prize for the most check ins. Simple as that, check into Vagabond on Facebook, and your on your way to winning!
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4. 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:
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.

Discount Code

Members can get 20% off their orders from today until February 1st by using the code “Vagabond” in the coupon/discount box at checkout.

Michelle T

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of coach review of Turkish Get-Ups
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2 Sets of the following of Coach Run Warm-Up:
15 Seconds of Burpees
Rest 15 Seconds
30 Seconds of Airdyne
Rest 15 Seconds
15 Seconds of Goblet Squats
Rest 15 Seconds

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Double Leg/Upper Body Pull/Core + Conditioning
A1. Front Squat, 6-8 reps x 3 sets, rest 1 minute.
2 Second Lowering Phase, Eccentric Week 1
Suggested % would be about 55-65% of 1RM, last time tested was April 10th, 2017
A2. Standing Cable Row, 8 reps/each arm x 3 sets, rest 1 minute.
A3. DB External Rotations, 8 reps/each arm x 3 sets, rest 1 minute.
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B. 10 Sets of the following @ high aerobic effort of:
75 Seconds on Clock:
6 Russian KBS
6 Burpees
Remaining time, complete as many cals on Assault Bike
Rest 45 seconds between sets
OR
18.2 Open Workout:
AMRAP 12 Minutes of the following:
1-2-3-4-5-6-7-8-9-10 of:
DB Squats
Bar Facing Burpees
with remaining time for 18.2.a, complete 1RM Clean.

B. Fitness Phase
Olympic Lifting Posterior Bending + Upper Body Pull/Upper Body Pull Assistance + Conditioning
A. Power Snatch on the minute, every minute x 8 minutes of the following:
3 Touch N Go Power Snatch @ 55-65% of 1RM, work for perfect form.
B1. DB Seated Press on Bench, 10-12 reps x 2 sets, rest 45 seconds.
B2. DB External Rotations, 8-10 reps/each arm x 2 sets, rest 45 seconds.
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C. 10 Sets of the following @ high aerobic effort of:
75 Seconds on Clock:
6 Hang Power Snatch @ 95/65, 75/55 lbs
6 In-Place Lunges(3 each side) @ weight above
Remaining time, complete as many cals on Row
Rest 45 seconds between sets
OR
18.2 Open Workout:
AMRAP 12 Minutes of the following:
1-2-3-4-5-6-7-8-9-10 of:
DB Squats
Bar Facing Burpees
with remaining time for 18.2.a, complete 1RM Clean.

C. Competition Phase
Bending Oly + Bending Oly + Double Leg Squatting/Core + Conditioning
A. 18.2 Opens Workout Re-Do
Or
B. Strength and Conditioning of the following
A. Squat Clean of the following:
70% x 1.1
75% x 1,1
80% x 1.1
B. Clean Pull Cluster, 105%, 1.1.1 x 3 sets, rest as needed between sets.
C. High Bar Back Squat, 3 reps x 5 sets, rest as needed between sets.
Use 70% of 1RM + 3 second tempo down(eccentric)
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D. 3 Rounds for time of the following @ moderate effort of:
40 Wall Balls
25/18 Cal Assault Bike
30 Kettlebell Swings @ 53/35 lbs
25/20 Cal Row

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