“Monday 4.8.2019 + Vagabond Lifting Class @ 6:35 pm + Next Vagabond Beginners Class: April 15th”

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


Vagabond Lifting Class @ 6:35 pm Every Monday for All Classes

Clean Specific Warm-Up + Demo + Explain Clean Specific

Max Clean and Jerk for the Day

Romanian Deadlift, 5 x 3, and should be 100% of your best clean for the day.

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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:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option Warm-Up-Try Something Different!
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3-5 Minutes of the following:
20 Second Row/Bike
10 Banded Clam Shells/each side
20 Second Jump Rope
10 Goblet Squats @ 3010

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II. Phases Strength + Conditioning:

A. Lifestyle Phase

Upper Body Press Vertical + Upper Body Press Asst/Core + Mid-Range Conditioning

A. Strict Press, 5-7 reps x 3 sets, rest 45 seconds. 60-65% of your best 1RM, last time tested was 2/4/19.

B1. Single Arm DB Bench Press, 6 reps/each arm x 3 sets, rest 45 seconds.

We did 8 reps on March 25th.

B2. Banded Pull-Aparts, 20 reps x 3 sets, rest 45 seconds.

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C. Conditioning of the following of:

12 Minutes of the following:

3 Burpees

6 DB Push Press

9 Cal Row

Rest 3 Minutes

2 Minutes of the following:

Max Distance KB Farmer’s Walk

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B. Fitness Phase

Lower Body Squat or Olympic Lift + Lower Body/Core Walking + Conditioning

A. KB or DB Split Squats, 6 reps/each leg x 3 sets, rest 60 seconds between sets.

Suggested bodyweight/each hand is between 15-20%/each hand in DB We did these on March 25th for same rep scheme but lower %

B1. Goblet Squats @ 4010, 15 reps x 3 sets, rest 30 seconds.

B2. Standing Double Arm KB Press, 10 reps x 3 sets, rest 30 seconds.

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C. Conditioning of the following of:

12 Minutes of the following:

3 Hang Squat Cleans @ 115/80 lbs

6 Burpees

9 Cal Assault Bike

Rest 3 Minutes

2 Minutes of the following:

Max Distance KB or DB Farmer’s Walk

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C. Competition Phase

Week 6 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 2 reps x 3 sets, rest as 2 minutes or more between sets, 20 reps

B. Snatch, 60% x 4 reps, 70% x 4 reps, 80% x 4 reps, 85% x 2 reps x 2 sets, rest as needed.

18 reps

C. Clean, 60% x 4 reps, 70% x 4 reps, 80% x 4 reps, 85% x 2 reps x 2 sets, rest as needed.

18 reps

D. Snatch High Pull, 85%, 4 reps x 4 sets, rest as needed.

16 reps

E1. Clean Deadlift, 105% x 3 reps x 4 sets, rest 1 minute.

E2. Reverse Hyper, 10 reps heavy x 4 sets, rest 1 minute.

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F. Complete the following on Assault Bike:

6 Minutes @ Low Effort rest 3 minute walk

6 Minutes @ Low Effort rest 3 minute walk

6 Minutes @ Low Effort rest 3 minutes walk

6 Minutes @ Low Effort Done!

Women keep RPM 53-54 + Men Keep RPM between 56-57

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