“Tuesday 3.12.2019 + Vagabond Circuit Training Class Starts March 24th”

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

1. Vagabond Next Beginners Class on March 25th, 2019:
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 Check-In Contest During the CrossFit Opens:
Every Year at Vagabond we have a 5 week social media online competition, where each Vagabond will have a chance to win a weekly prize, and then the grand prize of a free month membership with a random drawing for those who took part in the check in contest. Starting Thursday, February 21st until the end of the Opens, all you have to do is check into Vagabond when you attend a class, and we will keep a running tally, and each week, the highest total number of check ins done by that person, will receive a prize for the most check ins. Simple as that, check into Vagabond on Facebook, and your on your way to winning!
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3. Vagabond Spring Circuit Training Class Starts on Sunday, March 24th @ 8:30 am:
We have 15 spots for our next Vagabond Circuit Training Class. Cost of the class is $80 for the 6 week class that meets Every Sunday at 830 am. This class is focused around high volume, low intensity, bodyweight movements, and focused on building you aerobic potential with a rhyme and reason. If you are looking for something different from the regular Vagabond Group Classes, and to start your Sunday off right, then this is the class for you! Contact Kevin to save your spot today.

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4. Kettlebell Kitchen At Vagabond:
We are excited to announce our 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:
Coach Option Warm-Up-Try Something Different If You May!
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3-5 Minutes of the following:
20 Second Assault/Row
10 reps/each way Monster Band Walk
20 Second Plank Hold
10 Goblet Squats

II. Phases Strength + Conditioning:
A. Lifestyle Phase
Lower Body Squat or Posterior Bend + Lower Body/Core + Conditioning
A. KB or DB Split Squats, 6 reps/each leg x 3 sets, rest 60 seconds between sets.
People can use between 10-20% of their bodyweight/each hand in DB or KB weight, so if you weight 100 lbs, then you would have between 10-20 lbs/each hand.
*PEPLE CAN MODIFY TO DB BOX STEP UPS, 8 REPS/EACH LEG*

B1. Goblet Squats @ 4010, 15 reps x 3 sets, rest 45 seconds.
B2. Tall Kneeling Pallof Press, 8 reps/each way x 3 sets, rest 45 seconds.
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C. Conditioning of the following:
10 Sets of the following”
75 Seconds on the Clock:
5 Cal Row
5 Burpees
5 Sit-Ups or 10 second plank hold
Rest 45 seconds between sets
*Start where you left off*

B. Fitness Phase
Olympic lifting + Upper Body/Lower Body + Conditioning
A. Clean Pull, 90% of best clean, 3 reps x 5 sets, rest as needed between sets.
Get %’s from December 6th, 2018 or October 18th, 2018 for 1RM
B1. Strict Supinated Weighted Pull-Up Cluster, 3.2.1 x 3 sets, rest 60 seconds.
People can modify to Active Pull-Up Hangs, 20 seconds, rest 10 seconds, 20 seconds, rest 10 seconds, 20 seconds x 3 sets-This is when you lift with your scap and hold position, passive is just hanging.
B2. Tall Kneeling Pallof Press, 8 reps/each way x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
10 Sets of the following:
75 Seconds on the Clock:
5 Cal Assault Bike
5 Burpees
5 American KBS @ 53/35 lbs
Rest 45 seconds between sets
*Start where you left off.*

C. Competition Phase
Conditioning Sets
A. Gymnastics Fatigue Training of the following:
5 Sets of 8-10 reps Chest to Bar Pull-Ups, rest as needed between sets.
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B. Conditioning Moderate of:
12 Minutes of the following:
250 Meter Row
15 Anchored Sit-Ups
10 Burpees
250 Meter Row
15 Ball Slams
10 Box Jumps Step-Down
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C. Gymnastics Fatigue Conditioning of:
5 Sets of 3-5 Ring Muscle-Ups, rest as needed between sets.
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D. Conditioning Moderate of:
12 Minutes of:
250 Meter Row
15 Russian KBS
10 Burpees
250 Meter Row
15 Wall Balls
10 Box Jumps Step-Down
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Done!

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