“Tuesday 4.16.2019 + Next Vagabond Beginners: May 6th”

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

1. Vagabond Next Beginners Class on May 6th, 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 Ladies Night Out on Saturday, May 4th @ 7:00 pm:
Join us for a ladies night in at Vagabond CrossFit on May 4th at 7:00PM! 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:
$20 fee on account charge

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3. Vagabond Mother’s Day Workout for Breast Cancer Research on Sunday, May 12th @ 9:00 am:

This will be our 5th 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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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 reps/each way banded clam shells

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II. Phases Strength + Conditioning:

A. Lifestyle Phase

Lower Body Squat or Posterior Bend + Lower Body/Core + Conditioning

A. Front Squat, 65%, 4 reps x 4 sets, rest 30 seconds between sets.

Last Time Tested 1RM: December 4th

Last week we did 55% for reps

B1. Goblet Squats @ 31×1, 12 reps x 3 sets, rest 45 seconds.

Pause for 1 second in the bottom.

B2. Standing Pallof Press, 8 reps/each way x 3 sets, rest 45 seconds.

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C. Conditioning of the following:

3 Sets of the following:

1 Minute @ Assault Bike 

Rest 30 Seconds

1 Minute @ No Push-Up Burpees

Rest 30 Seconds

2 Minutes of the following:

30 Jump Rope Singles

15 Second Plank Hold

Rest 1 Minute between sets

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B. Fitness Phase

Olympic lifting + Upper Body/Lower Body + Conditioning

A. Push Jerk, build to heavy single, 10 minute time limit.

Last Time Tested: November 6th, 2018

B1. Strict Pronated McGill Pull-Up Cluster, 1.1.1.1.1.1 x 3 sets, rest 45 seconds.

When you perform these clusters, these are unweighted, make sure you pull up quick, and relax body before you grab pull up bar.

1. People can modify to Passive Pull-Up Hangs, 20 seconds, rest 10 seconds, 20 seconds, rest 10 seconds, just hang from pull up bar

2. People can also do Lat Pull-Downs, 12-15 reps x 3 sets.

B2. Banded Pull-Aparts, 20 reps x 3 sets, rest 90 seconds.

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C. Conditioning of the following:

3 Sets of the following:

1 Minute @ Row

Rest 30 Seconds

1 Minute @ Burpees

Rest 30 Seconds

2 Minutes of the following:

8 DB Push Press or KB Push Press Double Arm

20 Second KB Farmer’s Hold Double Arm Heavy

Rest 1 Minute between sets

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C. Competition Phase

Conditioning Sets Competition Setting

A. Conditioning Setting of the following:

3 Rounds of the following:

400 Meter Run

21 KBS American @ 53/35 lbs

12 Chest to Bar Pull-Ups

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B. Scap/Recovery Work of the following:

B1. Banded Pull Aparts, 20 reps x 3 sets, rest as needed.

B2. Banded Push-Downs, 20 reps x 2 sets, rest as needed.

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C. Conditioning Setting of the following:

3 Rounds of the following:

400 Meter Run

21 Burpees

12 Hang Power Cleans @ 135/95 lbs

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D. Scap/Recovery Work of the following:

B1. Banded Pull Aparts, 20 reps x 3 sets, rest as needed.

B2. Banded Push-Downs, 20 reps x 2 sets, rest as needed.

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