“Tuesday 4.10.2018”

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

1. Vagabond Next Beginners Class on April 30th, 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 Mother Day Workout on Sunday, May 13th, 2018 @ 9:00 am:
This will be our 4th year running this Annual Mother’s Day Workout for the Susan G Komen Fundraiser. All proceeds with T-Shirt and Tank-Top Sales will go towards donation for Vagabond Friend and Member, Robin Johnson Taylor, who is a 2 time survivor from breast cancer. Come 9 am on Mother’s Day Workout and take part in a great cause and suggested donation for those who do not get t-shirts, can be $20 if you want to donate that day!
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3. Vagabond Ladies Night Out on Saturday, May 19th @ 7:30 pm:
Join us for a ladies night in at Vagabond CrossFit on May 19th at 7:30PM! Wine tasting is a fun way to learn about wine while enjoying the great company of friends in a private setting; sipping inside of a gym takes it to the next level! Tim Paulus, a VBC member, Culinary Institute of America graduate, and Wine Buyer for a gourmet grocer on the South Shore, will hang out at Vagabond with a selection of 8 wines to sip, savor, and enjoy along with personalized tasting notes. For 90 minutes, he will cover everything from tasting tips, wine facts, food pairing ideas and anything else VBC members may be interested in regarding the wine industry. Don’t miss out on this fun night whether you’re a wine novice or a cork dork – everyone will feel welcome!

You must pay and sign up in advance. Please join this event but note that your spot is guaranteed only with payment:
$15 cash in advance or account charge

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4. Vagabond CrossFit Performs “Murph” on Monday, May 28th @ 9:00 am
We will be taking part in our Third Annual Memorial Day Workout called ” Murph”. This workout is consider one of the first Hero Workouts in CrossFit, and it is a great way to honor those who have made the ultimate sacrifice to protect us and serve us during their time in the military. Click HERE to learn more information.

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5. Kettlebell Kitchen At Vagabond:
We are excited to announce our new 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:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of coach option
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3 Sets of the following of Coach Run Warm-Up:
15 Seconds of Burpees
Rest 15 Seconds
30 Seconds of Airdyne
Rest 15 Seconds
15 Seconds of Plank Holds
Rest 15 Seconds

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Horizontal + Upper Body Press Asst/Core + Mid-Range Conditioning
A. Strict Press Barbell, 1 rep heavy x 5 sets, rest as needed between sets.
We did 1-2 reps on January 9th for comparison in weight.
B1. Front Delt Raises Double Arm, 12-15 reps x 2 sets, rest 45 seconds.
B2. Banded Push-Downs, 20 reps x 2 sets, rest 45 seconds.
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C. Conditioning of the following:
AMRAP 14 Minutes of the following:
12 Burpees
Run 100 Meters
12 DB Hang Power Cleans or Barbell Hang Power Cleans @ 95/65, 75/45 lbs
Run 100 Meters

B. Fitness Phase
Upper Body Press + Upper Body Push/Upper Body Pull + Conditioning
A. Push Press Mod, 2 reps x 8 sets @ 50% or lightweight, rest 30 seconds between sets.
Focus on Speed out of the Bottom of Push Press
B1. Standing Cable Row, 8-10 reps/each arm x 2 sets, rest 45 seconds.
B2. KB Front Rack Hold, 45 seconds x 2 sets, rest 45 seconds.
Focus on Breathing thru inhaling thru the nose, exhale thru nose and mouth in a controlled manner, and focus on belly breathing.
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C. Conditioning of the following:
AMRAP 14 Minutes of the following:
12 Barbell Thrusters @ 95/65 lbs, 75/55 lbs
Run 100 Meters or 6 Cal Assault Bike
12 Lateral Burpees
Run 200 Meters or 12 Cal Assault Bike

C. Competition Phase
Aerobic Zone 1+LP2 + LP2 + Aerobic Zone 1
A. Aerobic Zone 1 Pace:
6 Sets of the following
1 Minutes @ 50% Assault Bike
1 Minutes @ 60% Assault Bike
1 Minutes @ 70% Assault Bike
1 Minutes @ 80% Assault Bike
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B. LP2 Training of the following:
8 Sets of the following @ Hard Effort of:
125 Meter Row Sprint, rest 1 minute between sets.
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Rest 5-10 Minutes
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C. LP2 Training of the following:
5 Sets of the following @ Hard Effort of the following:
45 Seconds on the Clock
8 Deadlifts @ 185/135 lbs
AMRAP CALS ASSAULT BIKE REMAINING TIME
Rest 3-4 minutes between sets
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D. Aerobic Zone 1 Pace:
6 Sets of the following
1 Minutes @ 50% Assault Bike
1 Minutes @ 60% Assault Bike
1 Minutes @ 70% Assault Bike
1 Minutes @ 80% Assault Bike

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