“Wednesday 11.6.2019”

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 Kettlebell Speciality Class on Sunday, November 17th @ 10:00 am

CLICK BELOW TO REGISTER TODAY!

https://vagabond-crossfit.triib.com/events/vagabond-kettlebell-specialty-class/

The Kettlebell Swing is the foundation of effective Kettlebell training, and comes with a wide range of benefits.  In this class we will work on refining your technique and efficiently improve your training.
What you will learn: Cost of Class is $25.

  • Kettlebell safety
  • Power breathing 
  • Swing – starting from the Deadlift moving to Two-Arm Swing then One-Arm Swing
  • Troubleshooting drills along with progressions and regressions of the swing

We will then take what you learned and finish up with a group workout!

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4. Vagabond Annual Food Drive on Saturday, November 23rd @ 9:00 am:

We’ll be collecting donations all month long next month to directly benefit the Easton Food Pantry- please give big and rsvp here for the workout on 11/23!
We will be collecting canned goods all month long in November and will top it off with our annual workout! Please consider donating and joining in on 11/23.
Here’s a list of the items most in need:
Cereal, Pasta, Pasta Sauce, Soup, Baked Beans, Canned Vegetables, Canned Fruit, Tuna or other canned meat/fish, Peanut Butter & Jelly and, of course, Money or grocery gift cards!

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 option
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3 Sets of the following of Coach Run Warm-Up:
15 Seconds of Banded Pull Aparts
Rest 15 Seconds
30 Seconds of Airdyne
Rest 15 Seconds
15 Seconds of Goblet Squats
Rest 15 Seconds

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II. Phases Strength + Conditioning:

A. Lifestyle Phase

Posterior Bending + PC/Core + Conditioning

A1. TRX Row, 8-10 reps x 3 sets, rest 45 seconds.

A2. Single Leg Reverse Lunges Weighted Single Arm, 5 reps/each leg x 3 sets, rest 45 seconds.

So you will hold ONE DUMBBELL in one hand, and step up with opposite leg, complete 5 reps, then switch hands and feet for next 5 reps.

A3. Banded Pull-Aparts, 20 reps x 3 sets, rest 45 seconds.

A4. Double Leg Glute Bridge, 10 reps @ 2 second pause top x 3 sets, rest 45 seconds.

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C. Conditioning of the following:

5 Sets of the following:

10 DB Front Squats

Run 200 Meters(12 Cal Assault Bike)

20 Second Front Lean Rest Hold

16 Box Step-Ups(8/each leg)

Rest 45 seconds between sets

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B. Fitness Phase

Lower Body + Single Leg/Core + Conditioning

A. Snatch Grip Deadlift, 5 sets of 3 reps, rest 60-90 seconds between sets.

B1. Single Leg Double Arm KB RDL, 6 reps/each leg x 3 sets, rest 45 seconds.

B2. Standing Pallof Press, 8 reps/each way x 3 sets, rest 45 seconds.

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C. Conditioning of the following:

5 Sets of the following:

12 Wall Balls

Run 200 Meters(15 Cal Row)

20 Second KB Farmer’s Hold

8 Kipping Pull-Ups(8 TRX Rows)

Rest 45 seconds between sets

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C. Competition Phase

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

A. Strict Press, 5 sets of 1 rep, rest as needed.

Choose a weight and stay there for all 5 sets, use 90% of 1rm

Last week we did Strict Press, 5 sets of 2 reps @ 85%

B. Snatch, 80% Cluster Sets, 1.1. x 5 sets, rest 2 minute between sets.

C. Clean Grip RDL, 4 sets of 8 reps, rest as needed between sets.

D1. Single Leg Reverse Lunge, 5 reps/each leg x 4 sets, rest 45 seconds.

D2. Toes to Bar Cluster, 6.6.6 x 4 sets, rest 45 seconds.

D3. Hand Stand Walk, 50 Feet x 4 sets, rest 90 seconds.

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8 Sets of the following:

8 Cal Assault Bike

8 Russian KBS

8 Goblet Squats or Wall Balls

Just Keep moving thru, no rest between sets, find a comfortable pace and move thru.

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