“Thursday 2.7.2019 + Vagabond Bring a Friend Day All Day”

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

1. Vagabond Next Beginners Class on February 18th, 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 Register for the CrossFit Opens Starting in 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:
Focus on Hip Opening + Calf Mobility
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

II. Phases Strength + Conditioning:
A. Lifestyle Phase
Lower Body/Upper Body/PC + Conditioning
A1. Goblet Squats @ 4010, 8-10 reps heavy heavy x 3 sets, rest 45 seconds.
A2. Deadbug Variation on Ground, 8 reps/each way x 3 sets, rest 45 seconds.
A3. Banded Good Mornings, 20 reps x 3 sets, rest 45 seconds.
A4. KB Farmer’s Carry, 45 seconds x 3 sets, rest 45 seconds.
Focus on breathing while walking, inhale/exhale thru nose, belly breathing, and while holding KB’s punch shoulders down to ground, no shrugging.
B. Conditioning of the following:
3 Sets of the following:
AMRAP 5 Minutes of the following:
10 DB Hang Power Cleans or Barbell Hang Power Cleans @ 75/45 lbs
5 Cal Row
10 DB Front Squats or Barbell Front Squats @ weight above
Rest 90 seconds between sets.
Start where you left off

B. Fitness Phase
Lower Body/Core/Lower Body/Core + Conditioning
A1. DB Split Squats, 5 reps/each leg x 3 sets, rest 45 seconds.
Goal would be to hit 30% of your bodyweight in each hand with db or kb, we did 6 reps/each leg on January 24th.
A2. Ball Pressing Core, 8 reps @ 2 second hold x 3 sets, rest 45 seconds.
A3. Standing Single Arm KB Press, 10 reps/each arm x 3 sets, rest 45 seconds.
A4. Standing Traditional DB Curls or Machine Straight Bar Curls, 10-12 reps x 3 sets, rest 45 seconds.
B. Complete the following of:
3 Sets of the following:
AMRAP 5 Minutes of the following:
10 Wall Balls
5 Calorie Assault Bike
20 Double Unders(40 Single Unders)
Rest 90 seconds between sets
Start where you left off

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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