“Tuesday 9.10.2019 + Vagabond Last Day for Sign-Ups for Throwdown”

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

1. Vagabond One on One Assessment Start Up Classes: Start Whenever You Like, Contact us @ [email protected] or 508 930 8734:
We offer our Beginners One on One Program, which is mandatory before entering the group class or personalized training and will be directed through a well organized and efficient program. The duration of the Beginners Class Program is 5 ONE on ONE 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 personalized approach 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 4th Annual Patrick Padgett Memorial Workout on Saturday, October 19th @ 9:00 am:
Save the date for a very special memorial work out in Pat’s honor and memory.
We will be running heats from 9:00 am to 11:00 am, and will be performing the PR for Pat Workout, scaling options will be there for everyone. You can donate $20 dollars at the front door for Patrick’s family choosing for charity/donation.
Do this workout in honor of a great friend and person, but also to show your love and support for those struggling with some form of cancer everyday.
“So do me the honor of living your life like you really mean it. Go out and conquer your goals, do things that you’re a little scared of, make awesome memories that give you cool stories to tell, and love, love as much as possible, freely and genuinely. Love people, love activities, love scenes and ideas, and material things, and songs, and just love as much as you can. Enjoy your life you only get one, and value your time, you never know how much of it you really have.”

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4. 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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5. 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:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of dynamic prep movement:
Shoulder Prep-Myofascia Release Foam Roller or Shoulder Stretches + Opening
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3-5 minutes of the following:
airdyne 20 seconds
5 goblet squats
row 20 seconds
5 push-ups, wall push-ups, or box push-ups

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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, 8 sets of 1 rep, rest 1 minute between sets.

Strict Press 1RM Data: 5.20/2019

Last week of Strict Press, use between 80-90% of 1RM for all sets

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

B2. KB Farmer’s Hold, 60 seconds total time x 2 sets, rest 30 seconds.

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C. Conditioning of the following:

4 Sets of the following:

5 Minutes of the following @ Hard Effort of:

5 Cal Assault Bike

10 DB Strict Press

40 Jump Rope Singles

15 Second Front Lean Rest Hold

Rest 90 Seconds Between sets by going moderate on bike, row, ski erg, or walk

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B. Fitness Phase

Olympic Lifting + PC/Core + Conditioning

A. Power or Squat Clean Clusters, 1.1 @ 84%, 1.1 @ 86%, 1 @ 88% x 2 sets, rest 1-2 minutes between sets.

1RM Data: May 22nd, 2019

B1. Single Arm Single Leg Weighted Box Step-Ups, 8 reps/each leg x 2 sets, rest 45 seconds.

So you will step up with right leg, and db or kb weight will be in left hand always opposite.

B2. Deadbug Variation, 10 reps/each way x 2 sets, rest 45 seconds.

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C. Conditioning of the following:

4 Sets of the following:

5 Minutes of the following @ Hard Effort of:

5 Cal Row

8 Hang Power Snatch @ 75/45 lbs

100 Meter Run

15 Second Plank Hold

Rest 90 Seconds Between sets by going moderate on bike, row, ski erg, or walk

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C. Competition Phase

Conditioning Sets Competition Setting-

Testing Day:

Double Testing Day:

For Time of the following:

21-15-9 of the following:

Pull-Ups 

American Kettlebell Swings

Run 400 Meters

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Rest 20 Minutes with Active Recovery

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For Time of the following:

21-15-9 of the following:

Burpees

Hang Power Cleans @ 135/95 lbs, 115/80 lbs

Run 400 Meters

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Done!

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Score as total time with 20 minutes rest period.

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