“Thursday 1.24.2019 + BRING A FRIEND DAY ALL DAY ALL CLASSES

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

VAGABOND BRING A FRIEND DAY ALL DAY ALL CLASSES!

 

1. Vagabond Next Beginners Class on January 28th, 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 Foundations of Rowing Speciality Class on Sunday, February 3rd, 2019, 10:30 am to 12:00 pm:
This class will be taught by Coach Jason Lounge and will go over all the fundamentals of rowing to make your more efficient within your conditioning workouts, be able to get more meters, calories, and better efficiency throughout being on the rower during your workouts. The cost of the speciality class is only $20, and will receive invaluable feedback from Coach Jason on rowing technique, form, and the ability to produce more power over a given period during a workout. Sign up today by contacting Kevin or Jason. Limited to 10 spots.
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3. Vagabond Register for the CrossFit Opens Starting in January/February Now:
The 2018 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!
CLICK HERE TO REGISTER.

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option
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3 Sets of the following:
20 Seconds of KBS
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds
20 Seconds of Plank Holds
Rest 10 Seconds

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body/Upper Body/PC + Conditioning
A1. Goblet Squats @ 4010, 10-12 reps x 3 sets, rest 45 seconds.
Go up in weight from January 10th, we did 12-15 reps for Goblet Squats
A2. Deadbug Pressing Against Wall, 8 reps/each leg x 3 sets, rest 45 seconds.
A3. Banded Double Leg Curls, 20 reps x 3 sets, rest 45 seconds.
A4. Front Lean Rest Hold, 60 seconds total time x 3 sets, rest 45 seconds.
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B. Conditioning of the following:
Every Minute on the Minute x 20 Minutes of the following:
Minute 1: 40 Second Cal Assault Bike
Minute 2: 40 Second Plank Hold
Minute 3: 40 Second Jump Rope
Minute 4: 30 Second No Push-Up Burpee
Must complete 5 sets total

B. Fitness Phase
Upper Body/Core/Upper Body/Core + Conditioning
A1. DB Split Squats, 6 reps/each leg x 3 sets, rest 45 seconds.
Goal would be to hit 25% of your bodyweight in each hand either DB or KB
A2. DB Ext Rotations, 10 reps/each arm x 3 sets, rest 45 seconds.
A3. Half Kneeling DB or KB Single Arm Press, 10 reps/each arm x 3 sets, rest 45 seconds.
A4. DB Zotman Curls, 10-12 reps x 3 sets, rest 45 seconds.
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B. Conditioning of the following:
Every Minute on the Minute x 20 Minutes of the following:
Minute 1: 40 Second Jump Rope-Single or Double Unders
Minute 2: 40 Second Cal Row Hard Effort
Minute 3: 40 Second Plank Hold
Minute 4: 30 Second DB Thrusters
Must complete 5 sets total.

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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