“Tuesday 5.14.2019”

Categories: Blog

1. Vagabond Next Beginners Class on June 3rd, 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. 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

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3. 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.

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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Coach Run Warm-Up:
4-5 Minutes of the following:
20 Seconds Airdyne/Row
10 Reps Banded Monster Walks/each way
20 Second Plank Hold
10 Rep Goblet Squats

II. Phases Strength + Conditioning:

A. Lifestyle Phase

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

A. Front Squat, 90%, 1 rep x 5 sets, rest as needed between sets.

Last Time Tested 1RM: December 4th

Last week we did 75% for reps

B1. Goblet Squats @ 4111, 12 reps x 2 sets, rest 45 seconds.

B2. 4 Point Side Bridge Progression, 25 seconds/each side x 2 sets, rest 45 seconds.

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C. Conditioning of the following:

For Time of the following:

Start: 100 Meter KB or DB Farmer Walk(Can Perform 500 Meter Row if raining or if you choose to do so instead of Walks.)

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4 Rounds of the following:

50 Single Unders(30 Double Unders)

30 Second Front Lean Rest Hold

20 Walking Lunges(10/each side)(20 Box Step-Ups Sub)

10 DB Front Squats(10 Goblet Squats Sub)

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Finish: 100 Meter KB or DB Farmer Walk(Can Perform 500 Meter Row if raining or if you choose to do so instead of Walks.)

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B. Fitness Phase

Olympic lifting + Upper Body/Lower Body + Conditioning

A. Strict Press, 4 reps x 4 sets, rest as needed between sets.

Last Time Tested: April 11th

Last week we did 5 reps x 3 sets

B1. KB Rotational Row, 8 reps/each arm x 2 sets, rest 30 seconds.

B2. Banded Pull-Aparts, 20 reps x 2 sets, rest 30 seconds.

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C. Conditioning of the following:

For Time of the following:

Start: 150 Double Unders(250 Single Unders)

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4 Rounds of the following:

15/10 Cal Assault Bike

12 Wall Balls

10 DB or KB Push Press

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Finish: 150 Double Unders(250 Single Unders)

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C. Competition Phase

Conditioning Sets Competition Setting

A. Power Snatch, 75% x 1 rep, 80% x 1 rep, 85% x 1 rep x 2 sets, 75% x 1 rep, 80% x 1, 85% x 1 rep x 2 sets, rest as needed between sets.

B. Power Clean and Jerk, same %’s as Snatch above.

C. Push Jerk, 70%, 1.1.1, 75% x 1.1.1 x 2 sets`11, 80% x 1.1.1 x 2 sets, rest as needed.

D1. Banded Push-Downs, 25 reps x 4 sets, rest as needed.

D2. Banded Pull Aparts, 25 reps x 4 sets, rest as needed.

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E. Lactate Training of the following:

5 Sets of the following:

30 Meter Empty Weight Prowler Push @ All Out

30 Meter Sprint Back

Rest 4-6 Minutes between sets

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Rest 10 minutes or more between blocks

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4 Sets of the following:

10 Power Snatch @ 95/65 lbs

10 Lateral Burpees

Rest 4-6 Minutes between sets or more

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