“Wednesday 1.23.2019 + Last Week to Sign up for Coach Jay’s Rowing Seminar”

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

1. Vagabond Next Beginners Class on January 28th, 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 Foundations of Rowing Speciality Class on Sunday, February 3rd, 2019, 10:30 am to 12:00 pm:
This class will be taught by Coach Jason Lounge and will go over all the fundamentals of rowing to make your more efficient within your conditioning workouts, be able to get more meters, calories, and better efficiency throughout being on the rower during your workouts. The cost of the speciality class is only $20, and will receive invaluable feedback from Coach Jason on rowing technique, form, and the ability to produce more power over a given period during a workout. Sign up today by contacting Kevin or Jason. Limited to 10 spots.
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3. Vagabond Register for the CrossFit Opens Starting in January/February Now:
The 2018 CrossFit Opens was huge success for Vagabond CrossFit. We came together for 5 weeks in a row and competed, fought, and supported each other in true Vagabond style- with drive and compassion. Over 65 of us officially registered for the Games and dozens more who popped in and out each week for the workouts- record numbers for the gym. Vagabond was in the top 15 for most sign ups for affiliates in the Northeast out of around a thousand gyms. This year they have opened the variety and choice once again, by adding in a RX and Scaled Division for everyone to participate in a safe and effective manner. If you are doubting yourself, then stop yourself right now. This is a 5 week online competition, that is meant for each and every person to take part in and also challenge yourself for the five week period. We will meet every Saturday at 9:00 am as a group and for five weeks be there to help cheer each other thru challenging workouts, but are for meant for everyone to do.
Just another great way for each and every person to have goals to meet and to have something to look forward to every weekend for 5 weeks. Sign up Vagabonds!
CLICK HERE TO REGISTER.

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 led banded hamstring stretch
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3 Sets of the following:
25 Seconds of Airdyne/Row
Rest 10 Seconds
25 Seconds of Plank Holds
Rest 10 Seconds
25 Seconds of Goblet Squats
Rest 10 Seconds

II. Phases Strength + Conditioning:
A. Lifestyle Phase
Upper Body Horizontal Press/Upper Body/Upper Body + Conditioning
A1. DB Floor Press, 6-8 reps x 3 sets, rest 45 seconds.
Keep weight moderate, and can perform speed for the movement.
Go up in weight from January 9th we did 8-10 reps for db floor press
A2. Strict Pronated Pull-Ups, 4-5 reps or Negative Pull-Ups @ 4 second lowering, 3-4 reps x 3 sets, rest 45 seconds.
A3. Rope Tricep Push-Downs, 10-12 reps x 3 sets, rest 45 seconds.
A4. KB Rotational Row, 8 reps/each arm x 3 sets, rest 45 seconds.
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B. Conditioning Piece of the following:
8 Rounds for time of the following:
5 Russian KBS
10 Box Step-Ups(5/each leg)
5 Cal Row
10 Sit-Ups
No rest between rounds, just keep moving.

B. Fitness Phase
Olympic lifting(Test Week) + Upper Body/Lower Body + Conditioning
A. Power Snatch Cluster, 85%, 1.1.1 x 3 sets, rest 1-2 minutes between sets.
Get %’s from November 29th or October 12th for 1RM results
B1. Barbell Row, 6-8 reps x 3 sets, rest 45 seconds.
B2. Tall Kneeling Pallof Press, 8 reps/each way x 3 sets, rest 45 seconds.
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C. Conditioning Piece of the following:
8 Rounds for time of the following:
5 Power Snatch from Ground @95/65, 75/45 lbs
8 Burpees
5 Cal Assault Bike
8 Front Squat or Overhead Squats @ weight above
No rest between rounds, just keep moving.

C. Competition Phase
Snatch Oly + Clean and Jerk Oly + Squat + PC/Core + Conditioning
A. Power Snatch, 60% x 1, 65% x 1, 70% x 1, 75% x 1 x 2 sets, 70% x 1.1.1 x 3 sets, rest as needed.
B. Power Clean and Jerk, same rep scheme as Snatch above, weights + %’s
C. Front Squat, 65% x 2 reps @ 2 second lowering phase + 2 second isometric hold x 5 sets, rest 2 minutes between sets.
D1. DB Heavy Floor Press, 4-6 reps x 3 sets, rest 45 seconds.
Go up in weight from January 9th we did 5-7 reps
D2. GHD Sit-Ups, 20 reps unbrokenx 3 sets, rest 45 seconds.
D3. Active Pull-Up Hang, 35 seconds total time(if need to come down, that is fine, just do total time, make sure toes pointed out in hollow position) x 3 sets, rest 90 seconds.
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E. Gymnastics Conditioning of the following:
20 Kipping Handstand Push-Ups
100 Double Unders
Rest 3 minutes
10 Strict Handstand Push-Ups
50 Double Unders
Rest 3 minutes
15 Kipping Handstand Push-Ups
100 Double Unders
Rest 3 minutes
10 Strict Handstand Push-Ups
50 Double Unders
Rest 3 minutes
10 Kipping Handstand Push-Ups
100 Double Unders
Rest 3 minutes
5 Strict Handstand Push-Ups
50 Double Unders
Done

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