“Thursday 11.7.2019 + Vagabond Bring a Friend Day All Classes”

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

1. Vagabond One on One Assessment Start Up Classes: Start Whenever You Like, Contact us @ [email protected] or 508 930 8734:
We offer our Beginners One on One Program, which is mandatory before entering the group class or personalized training and will be directed through a well organized and efficient program. The duration of the Beginners Class Program is 5 ONE on ONE 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 personalized approach setting.
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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:
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.

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3. Vagabond Kettlebell Speciality Class on Sunday, November 17th @ 10:00 am

CLICK BELOW TO REGISTER TODAY!

https://vagabond-crossfit.triib.com/events/vagabond-kettlebell-specialty-class/

The Kettlebell Swing is the foundation of effective Kettlebell training, and comes with a wide range of benefits.  In this class we will work on refining your technique and efficiently improve your training.
What you will learn: Cost of Class is $25.

  • Kettlebell safety
  • Power breathing 
  • Swing – starting from the Deadlift moving to Two-Arm Swing then One-Arm Swing
  • Troubleshooting drills along with progressions and regressions of the swing

We will then take what you learned and finish up with a group workout!

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4. Vagabond Annual Food Drive on Saturday, November 23rd @ 9:00 am:

We’ll be collecting donations all month long next month to directly benefit the Easton Food Pantry- please give big and rsvp here for the workout on 11/23!
We will be collecting canned goods all month long in November and will top it off with our annual workout! Please consider donating and joining in on 11/23.
Here’s a list of the items most in need:
Cereal, Pasta, Pasta Sauce, Soup, Baked Beans, Canned Vegetables, Canned Fruit, Tuna or other canned meat/fish, Peanut Butter & Jelly and, of course, Money or grocery gift cards!

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Focus on Hip Opening + Calf Mobility
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3 Sets of the following:
20 Seconds of russian kbs
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds
20 Seconds of Plank Holds
Rest 10 Seconds

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II. Phases Strength + Conditioning:

A. Lifestyle Phase

Upper Body Push/Upper Body Push/Curl Variation/Core + Conditioning

A. Strict Press, 5 sets of 3 reps, rest 1-2 minutes between sets.
Stay @ 80% of your best 1RM, which we performed a heavy single on September 17th, 2019 or May 20th, 2019

Week 3/4 of Strict Press

B1. TRX Vertical Pull-Ups, 6-8 reps x 2 sets, rest 45 seconds.

You can perform Strict Pronated Pull-Ups, 6-8 reps x 3 sets, if you can perform multiple PULL-UPS on Bar.

B2. DB Traditional Curls, 10 reps x 2 sets, rest 90 seconds.

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B. Conditioning of the following:

4 Sets of the following:

5 Minutes of the following:

6 DB Floor Press

Row 150 Meters

25 Jump Rope Singles

6 Cal Assault Bike

Rest 2 minutes between sets by active walking, stretching, etc.

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B. Fitness Phase

Upper Body Pull/Core/Upper Body Pull/Upper Body/PC + Conditioning

A1. Weighted Supinated Pull-Up, 1.1.1 cluster reps x 4 sets, rest 45 seconds.

People can scale to FLEXED TRX Hang Cluster, 6-8 seconds, rest, 6-8 seconds, rest, 6-8 seconds x 3 sets or Weighted Negative Pull-Up Cluster, 1.1.1 x 4 sets, rest 60 seconds.

A2. Plank Hold Clusters, 12 seconds(4 reps) hard hold, rest 5 seconds between cluster reps x 4 sets, rest 45 seconds.

You will perform 12 second hold, then rest 5 seconds, 12 second hold, rest 5 seconds, continue this until it is completed 4 times and this is ONE SET.

A3. DB Ext Rotations, 8 reps/each arm x 4 sets, rest 60 seconds.

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B. Conditioning of the following:

4 Sets of the following:

5 Minutes of the following:

12 Walking Lunges(6/each side)

Run 100 Meters

12 Russian KBS or 8 No Push-Up Burpees-Or switch off every round or every set

6 Cal Row

Rest 2 minutes between sets by active walking, stretching, etc.

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