“Tuesday 5.15.2018”

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

1. Vagabond Next Beginners Class on June 4th, 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 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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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.

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4. 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
A1. Tall Kneeling Double Arm Press KB or DB, 10-12 reps x 3 sets, rest 45 seconds.
A2. Banded Push-Downs, 20 reps x 3 sets, rest 45 seconds.
A3. Ball Pressing Core, 8 reps @ 3 second hold x 3 sets, rest 45 seconds.
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B. Conditioning of the following:
For Time of the following:
Start: 100 Meter KB or DB Farmer’s Walk
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Right into next portion
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5 Rounds of the following:
50 Single Unders(30 Double Unders)
15 DB Push Press
100 Meter Run or 150 Meter Row
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Right into next portion
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Finish: 100 Meter KB or DB Farmer’s Walk

B. Fitness Phase
Upper Body Press + Upper Body Push/Upper Body Pull + Conditioning
A1. Tall Kneeling Double Arm DB or KB Press, 8-10 reps x 3 sets, rest 45 seconds.
A2. Banded Pull Aparts, 20 reps x 3 sets, rest 45 seconds.
A3. Ball Pressing Core, 8 reps @ 3 second hold x 3 sets, rest 45 seconds.
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B. Conditioning of the following:
For Time of the following:
Start: 100 Meter KB or DB Farmer’s Walk
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Right into next portion
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5 Rounds of the following:
12 Shoulder to Overhead @ 115/80, 95/65 lbs
12 Step-Down Box Jumps
100 Meter Run or 150 Meter Row
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Right into next portion
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Finish: 100 Meter KB or DB Farmer’s Walk

C. Competition Phase
Aerobic Zone 1+LP2 + LP2 + Aerobic Zone 1
A. Aerobic Zone 1 Pace:
20 Sets of the following
30 Seconds @ Hard Effort Row
1 Minute @ Low Effort Row
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B. Max Testing:
1000 Meter Row Time Trial
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Rest 5-10 Minutes
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C. Lend1 Training of the following:
3 Sets of the following:
100 Meter Run
8 Burpees
100 Meter Run
8 Power Snatch @ 75/45 lbs
Rest 2-3 minutes between sets
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Rest 5-10 Minutes
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D. Lend1 Training of the following:
3 Sets of the following:
8 Cal Assault Bike
8 Overhead Squats @ 75/45 lbs
8 Cal Assault Bike
8 Lateral Burpees
Rest 2-3 minutes between sets

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