“Thursday 4.11.2019 + VB Bring a Friend Day All Classes”

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

1. Vagabond Next Beginners Class on April 15th, 2019:
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 Ladies Night Out on Saturday, May 4th @ 7:00 pm:
Join us for a ladies night in at Vagabond CrossFit on May 4th at 7:00PM! Wine tasting is a fun way to learn about wine while enjoying the great company of friends in a private setting; sipping inside of a gym takes it to the next level! Tim Paulus, a VBC member, Culinary Institute of America graduate, and Wine Buyer for a gourmet grocer on the South Shore, will hang out at Vagabond with a selection of 8 wines to sip, savor, and enjoy along with personalized tasting notes. For 90 minutes, he will cover everything from tasting tips, wine facts, food pairing ideas and anything else VBC members may be interested in regarding the wine industry. Don’t miss out on this fun night whether you’re a wine novice or a cork dork – everyone will feel welcome!

You must pay and sign up in advance. Please join this event but note that your spot is guaranteed only with payment:
$20 fee on account charge

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3. Vagabond Easter Egg Hunt on Saturday, April 13th @ 1030 am at Flynn Family Farm:

We will be having our Annual Vagabond Easter Egg Hunt on Saturday, April 13th @ 10:30 am at the Flynn Family Farm. All families, children, older kids, and everyone is invited to take part in this great event, and it will be our first time at the Flynn Family Farm at 492 Bay Road in Easton. Looking forward to a great time, and do not forget to save the date!

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4. 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.

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
COACHES YOU DO YOU ON THIS WARM-UP-MAKE FUN IF CAN!
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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 and Conditioning:

A. Lifestyle Phase

Upper Body Press Horizontal + Upper Body Push/Upper Body Pull + Conditioning

A1. Trap Bar Deadlift, 5 reps or Sumo Deadlift, 5 reps x 3 sets, rest 45 seconds.

Try out Trap Bar Deadlift, if never have been done before, if Coach needs to raise height, add blocks to each side of barbell for both variations of deadlifts.

A2. Double Arm KB Farmer’s Hold, 35 seconds x 3 sets, rest 45 seconds.

Standing in place, you will hold two KB’s by side position, and focus on breathing.

A3. Double Leg Glute Bridge, 15 reps x 3 sets, rest 45 seconds.

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B. Conditioning of the following: Sets of the following:

4 Sets of the following:

1 Minute Moderate Pace Assault Bike

Rest 20 Seconds

1 Minute of the following:

5 Russian KBS

10 Second Plank Hold

Rest 20 Seconds

1 Minute Jump Rope

Rest 40 Seconds

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B. Fitness Phase

Lower Body/Core/Lower Body/Core + Conditioning

A. Strict Barbell Press, 5 sets of 1 rep, rest 1-2 minutes between sets.

We did 6 sets of 2 reps on March 6th

B1. DB Laying Tricep Extensions on Bench, 10-12 reps x 3 sets, rest 30 seconds.

B2. Banded Push-Downs, 20 reps x 3 sets, rest 30 seconds.

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C. Conditioning of the following:

4 Sets of the following:

1 Minute Moderate Pace Row

Rest 20 Seconds

1 Minute of the following:

5 Russian KBS

5 No Push-Up Burpees

Rest 20 Seconds

1 Minute of the following:

15 Ball Slams or Barbell Hang Power Cleans @ 115/80, 95/65 lbs

Remaining time complete Plank Hold, so if you finish 15 cleans and or ball slams in 20 seconds, then you have 40 seconds left of PLANK HOLDS.

Rest 40 Seconds

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