“Tuesday 2.5.2019 +Vagabond of the Month for January: Joleen V”

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

Vagabond of the Month for January: Joleen V
Read Full Bio Here

“You’ll never change your life until you change something you do daily. The secret of your success is found in your daily routine.
It’s never too late to become a fitter Healthier YOU. I wish I had started sooner but timing is everything! #Thisis40″
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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 Warm-Up
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5 Minutes of the following:
Assault Bike x 20 seconds
KBS Russian x 10 reps
Goblet Squats x 10 reps
Jump Rope x 20 seconds

II. Phases Strength + Conditioning:
A. Lifestyle Phase
Lower Body Squat or Posterior Bend + Lower Body/Core + Conditioning
A. Front Squat, 70% of 1RM, 4 reps x 4 sets, rest as need between sets.
December 4th: Last 1RM Data
B1. Goblet Hold Single Leg Lateral March, 8 reps/each leg x 3 sets, rest 30 seconds.

B2. Tall Kneeling Pallof Press, 8 reps/each way x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
6 Sets @ Hard Effort of the following:
45 Seconds of Wall Balls/Goblet Squats
Rest 15 Seconds
45 Seconds of Plank Holds
Rest 15 Seconds
60 Seconds of Row Calorie
Rest 30 Seconds
Total Time: 21 Minutes

B. Fitness Phase
Upper Body Press + Upper Body Push/Upper Body Pull + Conditioning
A. Push Press, 5 sets of 3 reps, rest as needed between sets.
We did 5 sets of 3 reps on December 11th, 2018
B1. DB Single Arm Floor Press, 10 reps/each arm x 3 sets, rest 30 seconds.
Go up in weight from January 22nd, we did 12-15 reps for floor press
B2. Banded Pull Aparts, 25 reps x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
6 Sets @ Hard Effort of the following:
12-15 Reps Shoulder to Overhead @ 135/95, 115/80, 95/65, 75/55 lbs
Rest 15 Seconds
45 Seconds of Box Jumps Step-Down
Rest 15 Seconds
60 Seconds of Calorie Assault Bike
Rest 30 Seconds
Total Time: 21 Minutes

C. Competition Phase
Conditioning Sets
A. Complete the following of:
AMRAP 5 Minutes of the following:
50/40 Cal Row
Remaining time amrap burpees

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Rest 3 Minutes
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AMRAP 5 Minutes of the following:
12 Step-Down Box Jumps @ 24/20 inches
9 Toes to Bar Unbroken
12 Russian KBS
9 DB Push Press @ 40/30 lbs
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Rest 3 Minutes
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AMRAP 5 Minutes of the following:
50/40 Cal Row
Remaining time amrap Double Unders
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Rest 3 Minutes
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AMRAP 5 Minutes of the following:
12 Overhead Squats
9 Pull-Ups Unbroken
12 Sit-Ups
9 DB Snatch Alternating @ 50/35 lbs
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Rest 3 Minutes
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AMRAP 5 Minutes of the following:
50/40 Cal Row
Remaining time amrap Power Snatch @ 95/65 lbs
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Done!

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