“Tuesday 1.29.2019 + Next Vagabond Beginners: February 11th”

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

1. Vagabond Next Beginners Class on February 11th, 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 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.
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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!
CLICK HERE TO REGISTER.

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option
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3 Sets of the following:
20 Seconds of 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 Squat or Posterior Bend + Lower Body/Core + Conditioning
A. Front Squat, 65% of 1RM, 5 reps x 3 sets, rest as need between sets.
December 4th: Last 1RM Data
B1. Banded Leg Curls, 20 reps x 3 sets, rest 45 seconds.
B2. Standing Pallof Press, 8 reps/each way x 3 sets, rest 45 seconds.
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C. Conditioning of the following:
8 Sets @ Hard Effort of the following:
30 Seconds of Jump Rope-Single or Double Unders
Rest 20 Seconds
30 Seconds of Ball Slams
Rest 20 Seconds
30 Seconds of Goblet Squats/Wall Balls
Rest 20 Seconds
Total Time: 20 Minutes

B. Fitness Phase
Upper Body Press + Upper Body Push/Upper Body Pull + Conditioning
A. Close Grip Bench Press, work to a heavy single, 10 minute time limit.
B1. DB Single Arm Bench Press, 10 reps/each arm x 3 sets, rest 30 seconds.
Go up in weight from January 15th, we did 12-15 reps for bench press
B2. Banded Push-Downs, 20 reps x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
8 Sets @ Hard Effort of the following:
30 Seconds Calorie Assault Bike Max Effort
Rest 20 Seconds
30 Seconds of Jump Rope-Single or Double Unders
Rest 20 Seconds
30 Seconds of Shoulder to Overhead @ 115/80, 95/65, 75/55 lbs
Rest 20 Seconds
Total Time: 20 Minutes

C. Competition Phase
Conditioning Sets
A. Complete the following of:
AMRAP 8 Minutes of the following:
15 Cal Row
9 Burpee Box Jumps
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Rest 4 Minutes
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AMRAP 8 Minutes of the following:
9 Cal Row
6 Chest to Bar Pull-Ups
3 Deadlifts @ 225/185 lbs
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Rest 4 Minutes
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AMRAP 8 Minutes of the following:
9 Cal Row
6 Kipping Handstand Push-Ups @ 4 inch depth for men/3 inch depth for women
3 Heavy Thrusters @ 135/105 lbs
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Rest 4 Minutes
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AMRAP 8 Minutes of the following:
18 Cal Row
9 Toes to Bar
3 Hang Power Cleans @ 165/115 lbs

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