“Tuesday 5.8.2018”

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

1. Vagabond Next Beginners Class on May 14th, 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.

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!

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

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.


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:

Ordering instructions and FAQs can be found here:

Please use the gym zip code 02375 when building your account.

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 minutes of dynamic work
Coach Option x Shoulder Stretch or Shoulder Openers
3-5 Minutes of the following:
Run 100 Meters or Bike 20 seconds
10 Wall Angels
5 Goblet Squats

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Horizontal + Upper Body Press Asst/Core + Mid-Range Conditioning
A. Push Press, 5 sets of 3 reps, 65-7% of 1RM, rest 1 minute between sets.
1RM Results from: December 26th, 2017 or October 18th, 2017
B1. DB Seated Press on Bench, 8-10 reps x 2 sets, rest 45 seconds.
B2. DB Curls, 10-12 reps x 2 sets, rest 45 seconds between sets.
C. Conditioning of the following:
5 Sets of the following:
60 Second Row
Rest 15 Seconds
45 Seconds Burpees
Rest 15 Seconds
30 Seconds DB Thrusters or Barbell Thrusters @ 75/45 lbs
Rest 30 Seconds

B. Fitness Phase
Upper Body Press + Upper Body Push/Upper Body Pull + Conditioning
A. Strict Press, 5 sets of 3 reps @ 65-75% of best 1RM, rest 1 minute between sets.
B1. DB Floor Press, 6-8 reps heavy x 2 sets, rest 45 seconds.
B2. DB Zotman Curls, 10-12 reps @ 2 second lowering phase x 2 sets, rest 45 seconds between sets.
C. Conditioning of the following:
5 Sets of the following:
60 Second Assault Bike
Rest 15 Seconds
45 Seconds Box Jumps
Rest 15 Seconds
30 Second Shoulder to Overhead @ 115/80, 95/75 lbs
Rest 30 Seconds

C. Competition Phase
Aerobic Zone 1+LP2 + LP2 + Aerobic Zone 1
A. Aerobic Zone 1 Pace:
15 Sets of the following
1 Minute @ Hard Effort Assault Bike
1 Minute @ Low Effort Recovery Pace
B. LP1 Training of the following:
15 Sets of the following @ Hard Effort of:
Row, 15 second all out sprint, rest 60-90 seconds for full recovery.
Rest 5-10 Minutes
C. LP2 Training of the following:
3 Sets of the following:
12 Hang Power Snatches @ 95/65 lbs
12 Lateral Burpees
Rest 3-5 minutes between sets.
3 Sets of the following:
10 Deadlifts @ 225/155 lbs
30 Meter Prowler Push
Rest 3-5 minutes between sets

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