“Monday 8.5.2019 + Vagabond Lifting Class @ 6:35 pm for All + Vagabond/First Down Throwdown”

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

Vagabond Lifting Class @ 6:35 pm Every Monday

Clean and Jerk Specific Warm-Up

Demo + Explain

Jerk Balance, 5 sets of 3 reps

10 Minutes to work, 80-85% of your best max squat clean

2 Cleans + 2 Front Squats + 2 Jerks, every 90 seconds for 15 minutes

Shoulder Press, 4 sets of 8 reps


1. Vagabond Next Beginners Class on August 26th, 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.
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:
Ordering instructions and FAQs can be found here:
Please use the gym zip code 02375 when building your account.


3. Vagabond Throwdown Competition with CrossFit First Down of Mansfield on Saturday, September 28th
SAVE the DATE for the annual member THROWDOWN! This year we are holding this members-only competition at Vagabond for Vagabond Members and CrossFit First Down of Mansfield from 9AM-3PM on Sept. 28th- registration is live! This is always a great day at Vagabond and is open to all fitness levels for RX or Scaled. 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 divisions 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!




4. Dr. Andrew Millet’s Low Back Health Seminar on Saturday, October 5th @ 1030 am @ Vagabond CrossFit, sign up at Facebook Event Page:

The Bulletproof Your Low Back seminar is a way for athletes and active individuals to take an active role in working on their mobility, stability, and strength through various exercises, movements, etc. to help put themselves in the best position to avoid low back pain with training and lifting.

Cost of seminar is $25 and can pay thru Vagabond System.

Bio on Presenter:
Andrew Millett MSPT, SFMA, CSCS is a sports orthopedic physical therapist with a background in Strength and Conditioning. He is the owner of Move Strong Physical Therapy, LLC. His practice uses a combination of manual therapy (dry needling, soft tissue mobilization, etc.), exercise, and strength training to help athletes of all ages and abilities move and feel better. He has worked with athletes ranging from middle school age up to the professional and Olympic ranks.


I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of dynamic prep movement:
3-5 minutes of the following:
airdyne 20 seconds
5 goblet squats
row 20 seconds
5 inch worms


II. Phases Strength + Conditioning:

A. Lifestyle Phase

Lower Body Squat or Posterior Bend + Single Leg/Core + Conditioning

A. High Bar Back Squat Heel Lifted, 5 sets of 3 reps, rest 1 minute between sets,

Make sure you use plates to lift heels, all must use.

Last time tested 1RM: October 1st, 2018

Week 3 of Heel Lifted Squats-Switch Out at Week 4

B1. Single Leg Walking Lunges, 8 reps/each leg x 2 sets, rest 30 seconds.

B2. Half Kneeling Pallof Press, 8 reps/each way x 2 sets, rest 30 seconds.


C. Conditioning of the following:

10 Sets of the following:

5 Goblet Squats or Wall Balls

5 No Push-Up Burpees

5 Cal Assault Bike(100 Meter Run)

No rest between sets, just keep moving.


B. Fitness Phase

Olympic Lifting + PC/Core+ Conditioning

A. Power or Squat Snatch Clusters, 1.1 @ 75%, 1.1 @ 80%, 1.1 @ 90% x 2 sets, rest 1-2 minutes between sets.

1RM Data: April 10th, 2019

Up by 5% on each set from July 15th

B1. Standing Pallof Press, 10 reps/each way x 2 sets, rest 30 seconds.

B2. Single Leg Walking Lunges, 8 reps/each leg x 2 sets, rest 60 seconds.


C. Conditioning of the following:

10 Sets of the following:

5 Wall Balls

5 Hang Power Snatch @ 95/65, 75/45 lbs

100 Meter Run

No rest between sets, just keep moving.


C. Competition Phase

Week 20

Squat + Snatch + Clean and Jerk + Olympic Lifting Variation + Gymnastics(Maybe) + Conditioning

A. Low Bar Back Squat, 5 sets of 3 reps, 65% of your best 1RM, stay at this weight for all 5 sets.

B. Snatch, 80% x 1.1., 84% x 1.1., 88% x 1, 90% x 1, 80% x 1.1., 84%, 1.1, 88% x 1, 90% x 1, rest as needed between sets.

C. Clean and Jerk, 65%, 1.1.1 x 4 sets, rest as needed between sets.

D. Snatch Balance, 3 reps x 5 sets, rest 1-2 minutes between sets.

E1. KB Farmer’s Walk Double Arm, 100 Meters x 5 sets, rest 15 seconds.

E2. 100 Double Unders x 5 sets, rest 30 seconds.

E3. 20/15 Calorie Assault Bike Hard Sprint(Aerobic Effort-Do not try to crush-keep good pace, but recovery in good amount of time) x 5 sets, rest 15 seconds.

E4. Burpees, 15 reps x 5 sets, rest 2 minutes between sets.

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