“Monday 4.1.2019 + Vagabond Lifting Class @ 6:35 pm”

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

WEEK 3 of Vagabond Lifting Class @ 6:35 pm Every Monday Night All Levels
● Clean Specific Warm­Up
● Demo & Explanation
● 10 Minutes to work up to 80­85% of Max Squat Clean
● Every 90 Seconds for 15, 3 Cleans + 2 Jerks
● Remaining time, Romanian Dead Lift: 5×3, we are going to build this each week

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1. Vagabond Next Beginners Class on April 15th, 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.
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2.Vagabond Ladies Night Out on Saturday, May 4th @ 7:00 pm:
Join us for a ladies night in at Vagabond CrossFit on May 4th at 7:00PM! Wine tasting is a fun way to learn about wine while enjoying the great company of friends in a private setting; sipping inside of a gym takes it to the next level! Tim Paulus, a VBC member, Culinary Institute of America graduate, and Wine Buyer for a gourmet grocer on the South Shore, will hang out at Vagabond with a selection of 8 wines to sip, savor, and enjoy along with personalized tasting notes. For 90 minutes, he will cover everything from tasting tips, wine facts, food pairing ideas and anything else VBC members may be interested in regarding the wine industry. Don’t miss out on this fun night whether you’re a wine novice or a cork dork – everyone will feel welcome!

You must pay and sign up in advance. Please join this event but note that your spot is guaranteed only with payment:
$20 fee on account charge

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3. Vagabond Easter Egg Hunt on Saturday, April 13th @ 1030 am at Flynn Family Farm:

We will be having our Annual Vagabond Easter Egg Hunt on Saturday, April 13th @ 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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4. 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.

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 led warm up focusing on opening up shoulder, can try banded shoulder stretch or any shoulder opener drills.
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3 Sets of the following of Coach Run Warm-Up:
15 Seconds of Front Lean Rest
Rest 10 Seconds
30 Seconds of Airdyne
Rest 10 Seconds
15 Seconds of Goblet Squats
Rest 10 Seconds

II. Phases Strength + Conditioning:
A. Lifestyle Phase
Upper Body Press Vertical + Upper Body Press Asst/Core + Mid-Range Conditioning
A. Strict Press, 6-8 reps x 3 sets, rest 45 seconds.
60-65% of your best 1RM, last time tested was 2/4/19.
B1. Single Arm DB Floor Press, 6 reps/each arm x 3 sets, rest 45 seconds.
We did 8 reps on March 11th.
B2. Banded Push-Downs, 20 reps x 3 sets, rest 45 seconds.
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C. Conditioning of the following of:
4 Sets of the following:
45 Seconds on/15 Seconds off of each movement:
Ball Slams
Assault Bike
KB Russian Swings
You will complete 45 seconds of ball slams, then rest 15 seconds, 45 seconds of assault bike, rest 15 seconds, and then 45 seconds of Russian swings, rest 60 seconds between sets.

B. Fitness Phase
Lower Body Squat or Olympic Lift + Lower Body/Core Walking + Conditioning
A. High Bar Back Squat, 65%, 3 reps x 6 sets, rest 1 minute between sets.
% for 1RM: December 3rd, 2018 or October 17th, 2018
B1. Single Leg Box Step-Ups, 8 reps/each leg @ mod weight x 3 sets, rest 45 seconds.
B2. Tall Kneeling Double Arm KB Press, 8 reps x 3 sets, rest 30 seconds.
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C. Conditioning of the following of:
4 Sets of the following:
45 Seconds on/15 Seconds off of each movement:
Wall Balls
Cal Row
Hang Power Clean @ 115/80, 95/65 lbs(Take your time, make sure reps are good, high quality)
You will complete 45 seconds of wall balls, then rest 15 seconds, 45 seconds of row, rest 15 seconds, and then 45 seconds of Burpees, rest 60 seconds between sets.

C. Competition Phase
Week 5
Snatch + Clean and Jerk + Squat Iso(Week 6 of Week 6) + Upper Body + Pull/Push + Bike Conditioning Tester
A. High Bar Back Squat, 60% x 4 reps, 70% x 4 reps, 80% x 4 reps, 85% x 3 reps, 80% x 4 reps x 2 sets, rest as needed between sets.
23 reps
B. Snatch, 60% x 4 reps, 70% x 3 reps, 80% x 4 reps x 3 sets, rest as needed between sets.
19 reps
C. Clean, 60% x 4 reps, 70% x 4 reps, 80% x 4 reps x 3 sets rest as needed between sets,
19 reps
D. Snatch Pull, 95%, 4 reps x 4 sets, rest as needed.
16 reps
E1. RDL, 90% of best clean, 5 reps x 4 sets, rest 1 minute.
E2. Tall Kneeling KB Strict Press Double Arm, 8-10 reps x 4 sets, rest 1minute.
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F. Complete the following on Assault Bike:
8 Minutes @ Low Effort
rest 4 minute walk
8 Minutes @ Low Effort
rest 4 minute walk
8 Minutes @ Low Effort
Women keep RPM 52-53 + Men Keep RPM between 55-56

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