“Tuesday 1.22.2019”

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

1. Vagabond Next Beginners Class on January 28th, 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:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of coach led warm up
3 Sets of the following of Coach Run Warm-Up:
30 Seconds of Plank Hold
Rest 10 Seconds
30 Seconds of Airdyne/Row
Rest 10 Seconds
5 reps/each way Monster Band Walks-Bent Knees-Longer Lateral Step
Rest 10 Seconds

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squat or Posterior Bend + Lower Body/Core + Conditioning
A. High Bar Back Squat, 85% of 1RM, 1-2 reps x 3 sets, rest as need between sets.
October 1st: Last 1RM Data
B1. Goblet Hold Lateral CrossOver Box Step-Ups, 8 reps/each leg x 2 sets, rest 45 seconds.
No one uses anything higher than a 16 inch box for this movement.
B2. Tall Kneeling Pallof Press, 10 reps/each way x 2 sets, rest 45 seconds.
C. Conditioning of the following:
15 Minute AMRAP of the following:
3 Burpees
3 Goblet Squats
3 Cal Assault Bike
6 Burpees
6 Goblet Squats
6 Cal Assault Bike
9 Burpees
9 Goblet Squats
9 Cal Assault Bike
cont.. until clock finishes, go up by 3 everytime.

B. Fitness Phase
Upper Body Press + Upper Body Push/Upper Body Pull + Conditioning
A. Push Press, 6 sets of 1 rep, rest 1 minute between sets.
Look back @ January 8th, we did 5 sets of 2 reps
B1. DB Single Arm Floor Press, 12-15 reps/each arm x 2 sets, rest 45 seconds.
B2. Rope Tricep Push-Downs, 15 reps @ 3010 x 2 sets, rest 45 seconds.
C. Conditioning of the following:
15 Minute AMRAP of the following:
3 Box Jumps Step-Down
3 Barbell Push Press
3 Cal Row
6 Box Jumps Step-Down
6 Barbell Push Press
6 Cal Row
cont.. until clock finishes, go up by 3 everytime, and done once the 15 minutes is completed.

C. Competition Phase
Conditioning Sets
A. Complete the following of:
AMRAP 10 Minutes of the following:
12 Cal Row
9 Overhead Squats @ 95/65 lbs
6 Step-Down Box Jumps(do not go thru these fast, make sure you step down, and land in high catch, so land in a quarter squat.)
Rest 5 Minutes
AMRAP 10 Minutes of the following:
12 Cal Row
9 Toes to Bar Unbroken
6 Wall Balls @ 20/14 lbs
Rest 5 Minutes
AMRAP 10 Minutes of the following:
24 Cal Row
18 Burpees
12 Pull-Ups Chin Over Bar Unbroken

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