“Thursday 1.31.2019 + VB Bring a Friend Day”

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

1. Vagabond Next Beginners Class on February 11th, 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 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.
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!

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 Minutes of the following:
3 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Burpees
Rest 10 Seconds
30 Seconds of Plank Holds
rest 10 seconds

II. Phases Strength + Conditioning:
A. Lifestyle Phase
Lower Body/Upper Body/PC + Conditioning
A1. DB Walking Lunges Heavy, 5 reps/each leg x 4 sets, rest 45 seconds.
A2. Ball Pressing Core, 8 reps @ 2 second hold x 4 sets, rest 45 seconds.
A3. Banded Good Mornings, 20 reps x 4 sets, rest 45 seconds.
B. Conditioning of the following:
5 Sets of the following:
5 DB Front Squats
20 Jump Rope Singles
5 DB Hang Power Cleans
15/12 Calorie Row
Rest 90-120 Seconds between sets

B. Fitness Phase
Upper Body/Core/Upper Body/Core + Conditioning
A. Traditional Deadlift, 5 sets of 1 heavy rep, rest as needed between sets.
We did 2 reps on January 18th + 3 reps on December 14th for Traditional Deadlift.
B1. Deadbug Variation on Ground, 8 reps/each leg x 3 sets, rest 30 seconds.
B2. KB Rotational Row, 8 reps/each arm x 3 sets, rest 30 seconds.
B. Conditioning of the following:
5 Sets of the following:
12 American Kettlebell Swings @ 53/35, 44/26 lbs
12/10 Calorie Assault Bike
12 Burpees
12 Box Jumps Step-Down
Rest 90-120 Seconds between sets

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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