“Wednesday 2.13.2019”

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

1. Vagabond Next Beginners Class on February 18th, 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.
2. 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!

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 Minutes of the following:
Coach Choice
3 Sets of the following:
20 Seconds of Burpees
Rest 10 Seconds
20 Seconds of Airdyne/Row
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Horizontal Press/Upper Body/Upper Body + Conditioning
A1. DB Bench Press, 4-6 reps x 3 sets, rest 45 seconds.
Keep weight moderate, and can perform speed for the movement.
Go up in weight from January 30th we did 6-8 reps for db bench press
A2. Ring Rows, 10-12 reps @ 2 second iso hold in bottom x 3 sets, rest 45 seconds.
A3. Plank Holds Cluster, 25 seconds, rest 5 seconds, 25 seconds, rest 5 seconds, 25 seconds x 3 sets, rest 45 seconds.
B. Conditioning Piece of the following:
For Time of the following:
50/40 Cal Row
40 Russian KBS
40/30 Cal Row
30 Ball Slams
30/20 Cal Row
20 Box Step-Ups(10 each leg)
20/10 Cal Row
10 DB Strict Press

B. Fitness Phase
Olympic lifting(Test Week) + Upper Body/Lower Body + Conditioning
A. Power Clean Heavy, 90%, 1 rep x 5 sets, rest as needed.
Get %’s from December 6th or October 18th for 1RM results
B1. Weighted Strict Mix Grip Pull-Ups Cluster, x 3 sets, rest 45 seconds.
*People can scale to weighted negative pull ups, or Active Hang Pull-Up Holds, 15 seconds, rest 10 seconds, 15 seconds, rest 10 seconds, 15 seconds x 3 sets.*
B2. Deadbug Variation on Ground, 8 reps/each way x 3 sets, rest 45 seconds.
C. Conditioning Piece of the following:
21-18-15-12-9-6-3 of the following:
Hang Power Cleans @ 115/80, 95/65 lbs
Cal Assault Bike
Wall Balls

C. Competition Phase
Snatch Oly + Clean and Jerk Oly + Squat + PC/Core + Conditioning
A. Power Snatch, 65% x1, 70% x 1 x 2 sets, 75% x 1 x 2 sets, 80% x 1 x 2 sets, rest as needed between sets.
B. Power Clean and Jerk, same rep scheme as Snatch above, weights + %’s
C. Speed Banded Back Squat, 2 reps x 10 sets @ 50% plus green bands for men/thick orange bands for women, rest 30 seconds between sets.
D1. Close Grip Bench Press, 5-7 reps x 3 sets, rest 1-2 minutes between sets.
70-75% of your best 1RM for close grip bench press for sets
D2. Passive Pull-Up Hang, 40 seconds total time x 3 sets, rest 1-2 minutes between sets.
D3. Standing Pallof Press, 8 reps/each way x 3 sets, rest 1-2 minutes between sets.
E. Complete the following of Barbell Conditioning of:
Every Minute on the Minute x 10 Minutes of the following:
Minute 1-3: 3 Thrusters @ 135/95 lbs
Minute 4-6: 3 Thrusters @ 155/115 lbs
Minute 7-10: 3 Thrusters @ 185/125 lbs
If you need to scale weight, go for it, or if want to scale weight up, go for it.

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