“Tuesday 2.12.2019”

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 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 option
Coach Run Warm-Up:
4-5 Minutes of the following:
20 Seconds Airdyne/Row
20 Second Banded Good Mornings
20 Second Plank Hold
10 Rep Goblet Squats

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squat or Posterior Bend + Lower Body/Core + Conditioning
A. Front Squat, 75% of 1RM, 3 reps x 5 sets, rest as need between sets.
December 4th: Last 1RM Data
B1. Goblet Hold Single Leg Box Step-Up, 6 reps/each leg x 3 sets, rest 30 seconds.
B2. Ball Pressing Core, 6 reps @ 3 second hold x 3 sets, rest 30 seconds.
C. Conditioning of the following:
2 Sets of the following:
8 Minutes @ Steady Pace of the following:
8 Calorie Assault Bike
8 No Push-Up Burpees
30 Jump Rope Singles
8 Sit-Ups
8 DB Front Squats or Barbell Front Squat @ 75/45 lbs
Rest 4 minutes between sets, make sure keep track of rounds, and stay consistent is the goal between the 2 sets.

B. Fitness Phase
Upper Body Press + Upper Body Push/Upper Body Pull + Conditioning
A. Push Jerk, 5 sets of 3 reps, rest as needed between sets.
We did 1RM Data: November 6th, 2018
B1. DB Single Arm Bench Press, 8 reps/each arm x 3 sets, rest 30 seconds.
Go up in weight from January 29th, we did 10 reps for bench press
B2. Tricep Rope Push-Downs, 12-15 reps x 3 sets, rest 60 seconds.
C. Conditioning of the following:
2 Sets of the following:
8 Minutes @ Steady Pace of the following:
10 Calorie Row
8 Barbell Push Press @ 95/65, 75/55 lbs
8 Box Jumps Step-Down
8 Toes to Bar or Hanging Knee Raises or Sit-Ups or 20 Second Plank Hold
Rest 4 minutes between sets

C. Competition Phase
Conditioning Sets
AMRAP 12 Minutes of the following:
Row 250 Meters
10 Toes to Bar
Row 150 Meters
10 Burpees
Rest 6 Minutes Walk
AMRAP 8 Minutes of the following:
30 Double Unders
5 DB Snatch/each arm Alternate
10 Step-Down Box Jumps
5 Chest to Bar Pull-Ups
Rest 4 Minutes
AMRAP 4 Minutes of the following:
50/40 Calorie Row
remaining time complete lateral burpees over rower

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