“Thursday 5.10.2018 + VBC Bring a Friend Day”

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

1. Vagabond Next Beginners Class on May 14th, 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 Mother Day Workout on Sunday, May 13th, 2018 @ 9:00 am:
This will be our 4th year running this Annual Mother’s Day Workout for the Susan G Komen Fundraiser. All proceeds with T-Shirt and Tank-Top Sales will go towards donation for Vagabond Friend and Member, Robin Johnson Taylor, who is a 2 time survivor from breast cancer. Come 9 am on Mother’s Day Workout and take part in a great cause and suggested donation for those who do not get t-shirts, can be $20 if you want to donate that day!
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3. Vagabond Ladies Night Out on Saturday, May 19th @ 7:30 pm:
Join us for a ladies night in at Vagabond CrossFit on May 19th at 7:30PM! 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:
$15 cash in advance or account charge

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4. Vagabond CrossFit Performs “Murph” on Monday, May 28th @ 9:00 am
We will be taking part in our Third Annual Memorial Day Workout called ” Murph”. This workout is consider one of the first Hero Workouts in CrossFit, and it is a great way to honor those who have made the ultimate sacrifice to protect us and serve us during their time in the military. Click HERE to learn more information.

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5. Kettlebell Kitchen At Vagabond:
We are excited to announce our new 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:
90 Degree Quad Stretch x 2 minutes/each side
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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Indian Push-Ups
Rest 10 Seconds
30 Seconds of Goblet Squats

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Pull/Pull Assistance/Core
A1. Standing Cable or Banded Row, 10 reps/each arm @ 3 second eccentric phase x 3 sets, rest 45 seconds between sets.
A2. DB External Rotations, 8 reps/each arm x 3 sets, rest 45 seconds between sets.
A3. Side Bridges, 20 seconds/each side x 3 sets, rest 45 seconds between sets.
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B. Complete the following of: Score is Total Cals on Row
AMRAP 3 Minutes of the following:
20 No Push-Up Burpees
10 Ball Slams
Remaining time complete AMRAP Cal Row
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Rest 2 minutes
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AMRAP 3 Minutes of the following:
10 No Push-Up Burpees
20 Ball Slams
Remaining time complete AMRAP Cal Row
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Rest 2 minutes
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AMRAP 3 Minutes of the following:
20 No Push-Up Burpees
10 Ball Slams
Remaining time complete AMRAP Cal Row
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Rest 2 Minutes
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AMRAP 3 Minutes of the following:
10 No Push-Up Burpees
20 Ball Slams
Remaining time complete AMRAP Cal Row

B. Fitness Phase
Upper Body/Core/Upper Body/Core + Conditioning
A1. Strict Weighted Anyway Pull-Ups, 3-5 reps x 3 sets, rest 1 minute.
People can sub in Negative Pull-Ups, 4-6 reps x 3 sets or Lat Pull-Downs, 10-12 reps x 3 sets
A2. Side Bridges, 20 seconds/each side x 3 sets, rest 45 seconds.
A3. DB Powell Raises, 8 reps/each arm x 3 sets, rest 45 seconds.
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B. Complete the following of:
AMRAP 3 Minutes of the following:
20 Hang Power Snatches @ 95/65 lbs
10 Box Jumps
Remaining time complete AMRAP Cal Assault or 10 meter shuttle run(set up outside)
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Rest 2 minutes
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AMRAP 3 Minutes of the following:
10 Power Snatch from Ground @ 95/65 lbs
20 Box Jumps
Remaining time complete AMRAP Cal Assault Bike or 10 meter shuttle run
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Rest 2 minutes
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AMRAP 3 Minutes of the following:
20 Hang Power Snatches @ 95/65 lbs
10 Box Jumps
Remaining time complete AMRAP Cal Assault Bike or 10 meter shuttle run
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Rest 2 Minutes
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AMRAP 3 Minutes of the following:
10 Power Snatch from Ground @ 95/65 lbs
20 Box Jumps
Remaining time complete AMRAP Cal Assault Bike or 10 meter shuttle run

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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