“Tuesday 8.6.2019 + Vagabond of the Month for July: Kathy Irvine”

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

Vagabond of the Month for the July: Kathy Irvine

“Vagabond is a community much like what we had at the old gym.  You have great people who are welcoming and helpful.  They encourage you and root you on.  The coaches invest in you and continue to support you even if you forget how to do ring rows after 4 years.  Jay had to remind me the other night I was holding the rings wrong.  But he did so with patience and kindness.  Thanks Jay!  Kevin is amazing.  And although he tells everyone I am older than I am I know he cares about me and my health and wellness.  He knows his stuff and wants to keep you healthy.  I want to say thank you to all the coaches.  You are an incredible group of talented people.  We are very fortunate to have you.:



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.
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:
Ordering instructions and FAQs can be found here:
Please use the gym zip code 02375 when building your account.


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!




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.


Congrats to Kathy Irvine for being named Vagabond of the Month for July!

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 Minutes of the following:
Coach Option Warm-Up-Try Something Different!
5 Minutes Total of the following:
40 Seconds of Airdyne/Row
30 Seconds of KBS
20 Reps of Banded Monster Walks(10/each side)


II. Phases Strength + Conditioning:

A. Lifestyle Phase

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

A. Push Press, build to heavy single, 10 minute time limit.

Push Press 1RM Data: 12/17/18 or Strict Press 1RM Data: 5.20/2019

B1. Standing Double Arm KB Press, 10-12 reps x 2 sets, rest 30 seconds.

B2. Tricep Rope Push Down Single Arm, 10 reps/each arm x 2 sets, rest 30 seconds.

Use one arm for the tricep rope push down


C. Conditioning of the following:

5 Rounds of the following:

30 Second Plank Hold

20/15 Cal Row

15 DB Floor Press

No rest between rounds, just move at a steady pace


B. Fitness Phase

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

A. Close Grip Bench Press, 4 sets of 4 reps, rest 60 seconds between sets.

Week 2 of Bench Press-

B1. Standing Single Arm Cable Row, 10 reps/each way x 2 sets, rest 30 seconds.

B2. Banded Pull-Aparts, 25 reps x 2 sets, rest 30 seconds.


C. Conditioning of the following:

5 Rounds of the following:

30 Second KB Farmer’s Hold

20/15 Cal Assault Bike

15 Russian KBS

No rest between rounds, just move at a steady pace.


C. Competition Phase

Conditioning Sets Competition Setting-Deload Day

A. Overhead Squat, 5 sets of 5 reps, rest 1 minute between sets.

Use between 75% 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. Push Press, 5 sets of 3 reps, rest as need between sets.

Look at July 23rd for last time we did 5 sets of 3 reps.

D1. Tall Kneeling KB Single Arm Press, 8 reps/each arm x 3 sets, rest 45 seconds.

D2. Banded Pull Aparts, 20 reps x 3 sets, rest 45 seconds.

D3. Tricep Rope Push-Downs, 12-15 reps x 3 sets, rest 45 seconds.

B4. KB Rotational Row, 6 reps/each way x 3 sets, rest 45 seconds.


D. Long Set Aerobic Conditioning of:

5 Sets of the following:

5 Minutes @ moderate effort of: 

100 Meter Run

8 Toes to Bar or Handstand Push-Ups Kipping-Switch every set if you like

5 Cal Assault Bike

8 Russian KBS @ 70/53 lbs

Rest 2 minutes between sets

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