“Thursday 1.11.2018 + Register for the CrossFit Opens + Vagabond Bring a Friend Day Every Thursday”

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

1. Vagabond Next Beginners Class on January 29th, 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.


2. Vagabond Circuit Training Class Starts on Sunday, January 28th @ 8:00 am:

The Vagabond Circuit Training Class is a setting of moderate intensity performed with mostly bodyweight movements that will keep you moving, and the ultimate goal is not to complicate things, but to make enjoyable, fun and in the meantime, getting a good sweat in with the Vagabond Community. The cost of the class is only $80 for 6 weeks, and meets every Sunday at 8:00 am. Spots are limited, contact Kevin for sign up and reserving spots.


3. Vagabond Register for the CrossFit Opens Starting in January/February Now:
The 2017 CrossFit Opens was huge success for Vagabond CrossFit. We came together for 5 weeks in a row and competed, fought, and supported each other in true Vagabond style- with drive and compassion. Over 65 of us officially registered for the Games and dozens more who popped in and out each week for the workouts- record numbers for the gym. Vagabond was in the top 15 for most sign ups for affiliates in the Northeast out of around a thousand gyms. This year they have opened the variety and choice once again, by adding in a RX and Scaled Division for everyone to participate in a safe and effective manner. If you are doubting yourself, then stop yourself right now. This is a 5 week online competition, that is meant for each and every person to take part in and also challenge yourself for the five week period. We will meet every Saturday at 9:00 am as a group and for five weeks be there to help cheer each other thru challenging workouts, but are for meant for everyone to do.
Just another great way for each and every person to have goals to meet and to have something to look forward to every weekend for 5 weeks. Sign up Vagabonds!

Opens 2017 1

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 Minutes of the following:
Coach Option Warm-Up
2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Plank Holds(Arms must be in line or little outside shoulders)
Rest 10 Seconds
30 Seconds of Goblet Squats

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Pull/Pull Assistance/Upper Body Pull + Conditioning
A1. Strict Weighted Pronated Pull-Ups, 3-4 reps x 4 sets, rest 45 seconds.
People can modify to weighted negative pull-ups, 3-4 reps or Lat Pull-Downs, 8-10 reps heavy reps
A2. DB Powell Raises, 8 reps/each arm x 4 sets, rest 45 seconds.
A3. DB Row, 6 reps/each arm heavy x 4 sets, rest 45 seconds.
B. Complete the following for time of: Get thru this quick of:
20-15-10-5 of the following: Hard Pace
Cal Assault Bike
No Jump Burpees

B. Fitness Phase
Upper Body/Core/Upper Body + Conditioning
A1. Close Grip Bench Press, 3-5 reps x 4 sets, rest 1 minute.
Use between 75-80% of your best 1RM, last tested date was August 8th
A2. Standing Pallof Press, 8 reps/each way x 4 sets, rest 1 minute.
A3. Banded Push-Downs, 20 reps x 4 sets, rest 1 minute.
B. Complete the following for time of: Get thru this quick of:
25-20-15-10-5 of the following:
Cal Row
Get after it and go harder than you usually would on a Vagabond Conditioning Workout.

C. Competition Phase
Rest Day/Open Gym
A.1  Rest and recovery on Sunday
A.2  Z1 activity for 30-60 minutes – do something new
A.3  Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.

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