“Tuesday 8.13.2019”

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

1. Vagabond Next Beginners Class on August 26th, 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 Throwdown Competition with CrossFit First Down of Mansfield on Saturday, September 28th
SAVE the DATE for the annual member THROWDOWN! This year we are holding this members-only competition at Vagabond for Vagabond Members and CrossFit First Down of Mansfield from 9AM-3PM on Sept. 28th- registration is live! This is always a great day at Vagabond and is open to all fitness levels for RX or Scaled. If you’re thinking of a great challenge or pushing yourself in a new way, think about signing up! We’ll also need lots of judges! Any questions, please ask any coach and be on the lookout for the sign up soon! Cost to compete is $25 and includes a custom t-shirt from Forever Fierce-Judges get free t-shirts! This is a great community builder and a great way to spend a Saturday with your friends and fellow members of the gym. One male and one female from both divisions will be crowned winner at the end of the day!
The Challenge will test familiar movements and energy systems that we train on a consistent basis at the group classes- All are encouraged to participate in this fun day! Here’s Some General Standards for the Vagabond Internal Competition- official workouts to be announced soon!

CLICK BELOW TO REGISTER TO COMPETE/VOLUNTEER.

https://vagabond-crossfit.triib.com/events/throw-down-competition-vagabond-crossfit-first-down/

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4. Dr. Andrew Millet’s Low Back Health Seminar on Saturday, October 5th @ 1030 am @ Vagabond CrossFit, sign up at Facebook Event Page:

The Bulletproof Your Low Back seminar is a way for athletes and active individuals to take an active role in working on their mobility, stability, and strength through various exercises, movements, etc. to help put themselves in the best position to avoid low back pain with training and lifting.

Cost of seminar is $25 and can pay thru Vagabond System.

Bio on Presenter:
Andrew Millett MSPT, SFMA, CSCS is a sports orthopedic physical therapist with a background in Strength and Conditioning. He is the owner of Move Strong Physical Therapy, LLC. His practice uses a combination of manual therapy (dry needling, soft tissue mobilization, etc.), exercise, and strength training to help athletes of all ages and abilities move and feel better. He has worked with athletes ranging from middle school age up to the professional and Olympic ranks.

https://www.facebook.com/events/2770103116337120/

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option
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3 Sets of the following:
20 Seconds of KBS
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds
20 Seconds of Plank Holds
Rest 10 Seconds

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II. Phases Strength + Conditioning:

A. Lifestyle Phase

Upper Body Press Horizontal + Upper Body Press Vertical/Upper Body Pull + Conditioning

A. Strict Press, 3 sets of 5 reps, rest 1 minute between sets.

Strict Press 1RM Data: 5.20/2019

B1. Tall Kneeling Single Arm KB Press, 10-12 reps/each arm x 2 sets, rest 30 seconds.

B2. Banded Push-Downs, 25 reps x 2 sets, rest 30 seconds.

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C. Conditioning of the following:

Every Minute on the Minute x 20 Minutes of the following:

Minute 1: 10-15 DB Bench Press

Minute 2: 30 Second Jump Rope

Minute 3: 45 Second Cal Assault Bike

Minute 4: 10-15 TRX or Ring Row

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B. Fitness Phase

Upper Body Press Horizontal or Vertical(Every Other Week)+ Upper Body Push/Upper Body Pull + Conditioning

A. Close Grip Bench Press, 5 sets of 3 reps, rest 90 seconds between sets.

Week 3 of Bench Press-

B1. KB Rotational Row, 10 reps/each way x 2 sets, rest 30 seconds.

B2. Banded Push-Downs, 25 reps x 2 sets, rest 30 seconds.

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C. Conditioning of the following:

Every Minute on the Minute x 20 Minutes of the following:

Minute 1: 10-15 DB Push Press or Floor Press

Minute 2: 30 Second Cal Row

Minute 3: 45 Second Jump Rope

Minute 4: 10-15 Burpees

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C. Competition Phase

Conditioning Sets Competition Setting-Deload Day

A. Overhead Squat, 4 sets of 4 reps, rest 1 minute between sets.

Use between 80% of your best 1RM OH Squat

B. Power Clean, 5 sets of 1.1.1 cluster sets, 65% of 1RM, rest as needed between sets.

C. Strict Press, 5 sets of 3 reps, rest as need between sets.

Look at July 30th for last time we did 5 sets of 3 reps.

D1. DB Bench Press, 8-10 reps x 3 sets, rest 45 seconds.

D2. DB External Rotations, 8 reps/each arm x 3 sets, rest 45 seconds.

D3. Banded Push-Downs, 20 reps x 3 sets, rest 45 seconds.

B4. Barbell Row, 6-8 reps x 3 sets, rest 45 seconds.

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E. Long Set Aerobic Conditioning of:

6 Sets of the following:

4 Minutes @ moderate effort of: 

8/6 Cal Assault Bike

8 Step-Down Box Jumps

100 Meter Run

8 Burpees

Rest 2 minutes between sets

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