“Wednesday 10.9.2019 + CrossFit Open Sign-Up”

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

Vagabond Register for the CrossFit Opens Starting Thursday, October 10th:
The 2019 CrossFit Opens was huge success for Vagabond CrossFit. 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 offer each workout every Week Every Friday during Classes and for five weeks be there to help cheer each other thru challenging workouts, but are for meant for everyone to do. If you do not want to participate in Open Workout during Class Time, we will have another option for ANYONE who would like to participate in another workout option.
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.

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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 Fourth 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 Trunk or Treat on Sunday, October 27th, 2019 @ 12:00 pm:
Bring the kids down after your workout on Sunday 10/27 at 12:00 PM in their costumes for trunk-or-treating in the parking lot! We need a hand full of Vagabond vehicle volunteers to pull this off- decorate your car as much or as little as you want and bring candy or treats to hand out to the kids–who’s in?? Join this event if you can make it with your kids and comment below if you want to volunteer your time and trunk to the fun!
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5. Vagabond Costume Contest for Halloween on Thursday, October 31st for all Classes:
On Thursday, October 31st we encourage all Vagabonds to take part in wearing any type of costume during their time in Vagabond that day. Bring your best costume to class, and at the end of the night, there will be named a winner, and they will receive a free month membership for their costume and participation! Bring your best costumes to class all day!

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Focus on Hip Opening + Calf Mobility
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3 Sets of the following:
20 Seconds of russian 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

Posterior Bending + PC/Core + Conditioning

A1. Cable Pull-Thrus, 15 reps x 3 sets, rest 45 seconds.

A2. Double Leg Glute/Ham Bridge(Feet on Box or Bench) 12 reps x 3 sets, rest 45 seconds.

A3. 4 Point Side Bridge, 15 seconds hold/each side x 3 sets, rest 45 seconds.

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C. Conditioning of the following:

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

Minute 1: 45 Second Cal Row

Minute 2: 30 Second Russian KBS

Minute 3: 45 Second Shuttle Run(10 meter shuttle)

Minute 4: 30 Second KB Farmer’s Hold

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B. Fitness Phase

Lower Body + Single Leg/Core + Conditioning

A. Front Squats to Parallel Box, 5 sets of 3 reps, rest as needed between sets.

Last Time Tested 1RM: 1/21/19

Week 2 of 4 of Front Squats to Parallel Box

B1. Single Leg Lateral Lunge, 6 reps/each leg x 3 sets, rest 45 seconds.

B2. Deadbug Pressing Against Wall, 8 reps/each way x 3 sets, rest 45 seconds.

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C. Conditioning of the following:

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

Minute 1: 45 Second Shuttle Run(10 meter shuttle)

Minute 2: 30 Second Hang Squat Clean @ 95/65 lbs

Minute 3: 45 Second Cal Assault Bike

Minute 4: 30 Second Plank Hold

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C. Competition Phase

Squat + Snatch + Clean and Jerk + Gymnastics Focus + Conditioning

A. Strict Press, 5 sets of 3 reps, rest as needed.

Choose a weight and stay there for all 5 sets, use 70% of 1rm

Last week we did Strict Press, 5 sets of 3 reps @ 65%

B. Clean and Jerk, 75% Cluster Sets, 1.1. x 5 sets, rest 2 minute between sets.

C. Snatch Push Press, 5 sets of 3 reps, rest as needed between sets.

D1. Single Leg Lateral Squat , 5 reps/each leg x 3 sets, rest 45 seconds.

D2. Kipping Handstand Push-Ups Depth, 6-8 reps x 3 sets, rest 45 seconds.

Choose a height that works well for you to complete 6-8 reps

D3. Curl-Ups, 6-4-2 method x 3 sets, rest 45 seconds.

First set do 6 reps each way, second set 4 reps each way, 3rd set 2 reps each way @ 10 second holds for each set/reps

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Banded Accessory Work of the following for that Pump of:

E1. Banded Pull-Aparts, 25 reps x 4 sets, rest 15 seconds.

E2. Banded Push-Downs, 25 reps x 4 sets, rest 15 seconds.

E3. KB Farmer’s Walk, 60 seconds total time x 4 sets, rest 90 seconds.

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