“Tuesday 4.9.2019 + Winner of Vagabond Check-In-Contest: Becca M.”

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

1. Vagabond Next Beginners Class on April 15th, 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 Easter Egg Hunt on Saturday, April 13th @ 1030 am at Flynn Family Farm:

We will be having our Annual Vagabond Easter Egg Hunt on Saturday, April 13th @ 10:30 am at the Flynn Family Farm. All families, children, older kids, and everyone is invited to take part in this great event, and it will be our first time at the Flynn Family Farm at 492 Bay Road in Easton. Looking forward to a great time, and do not forget to save the date!

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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
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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

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II. Phases Strength + Conditioning:

A. Lifestyle Phase

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

A. Front Squat, 55%, 3 reps x 6 sets, rest 30 seconds between sets.

Last Time Tested 1RM: December 4th

B1. Single Leg Box Step-Ups, 6 reps/each leg x 2 sets, rest 45 seconds.

B2. Tall Kneeling Pallof Press, 8 reps/each way x 2 sets, rest 45 seconds.

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C. Conditioning of the following:

9 Minutes on the Clock of the following:

12 Walking Lunges

Run 100 Meters

12 DB Hang Power Cleans

Run 100 Meters

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Rest 3 Minutes Slow Pace on Assault Bike or Walk

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9 Minutes on the Clock of the following:

12 Goblet Squats

Run 100 Meters

12 Ball Slams

Run 100 Meters

Done

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B. Fitness Phase

Olympic lifting + Upper Body/Lower Body + Conditioning

A. Push Press, 5 sets of 1 rep, rest 1 minute between sets.

We did 5 sets of 3 reps on February 5th+ 2 reps on February 27th+ 1 rep on March 13th

Use between 85-90% of your best 1rm

B1. Strict Supinated Weighted Pull-Up Cluster, 1.1.1 x 2 sets, rest 45 seconds,

1. People can modify to Active Pull-Up Hangs, 20 seconds, rest 10 seconds, 20 seconds, rest 10 seconds, activate by slight pull up by scapula.

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

B2. Tricep Rope Push-Down, 12-15 reps x 2 sets, rest 45 seconds.

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C. Conditioning of the following:

9 Minutes on the Clock of the following:

12 DB Push Press Single Arm(6/each arm)

Run 100 Meters

12 Box Jumps Step-Down

Run 100 Meters

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Rest 3 Minutes Slow Pace on Row or Walk

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9 Minutes on the Clock of the following:

12 Wall Balls

Run 100 Meters

8 Ring Rows @ Good Form, Slow Pace, Good Tempo, Do not rush these

Run 100 Meters

Done

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C. Competition Phase

Conditioning Sets

A. Gymnastics Fatigue Training of the following:

4 Sets of the following:

8 Pistols(4/each leg)

8 Strict Handstand Push-Ups Depth(Athlete Chooses Height)

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Rest 5 Minutes

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B. Conditioning Moderate of:

5 Minutes of the following:

Run 200 Meters

10 Burpees

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Rest 5 Minutes

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C. Gymnastics Fatigue Conditioning of:

4 Sets of the following:

8 Pistols(4/each leg)

4 Ring Muscle-Ups Unbroken

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Rest 5 Minutes

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D. Conditioning Moderate of:

5 Minutes of the following:

Run 200 Meters

10 Burpees

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