“Wednesday 3.13.2019 + Winner of Vagabond Check in Contest Week 3”

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

1. Vagabond Next Beginners Class on March 25th, 2019:
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 Check-In Contest During the CrossFit Opens:
Every Year at Vagabond we have a 5 week social media online competition, where each Vagabond will have a chance to win a weekly prize, and then the grand prize of a free month membership with a random drawing for those who took part in the check in contest. Starting Thursday, February 21st until the end of the Opens, all you have to do is check into Vagabond when you attend a class, and we will keep a running tally, and each week, the highest total number of check ins done by that person, will receive a prize for the most check ins. Simple as that, check into Vagabond on Facebook, and your on your way to winning!
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3. Vagabond Spring Circuit Training Class Starts on Sunday, March 24th @ 8:30 am:
We have 15 spots for our next Vagabond Circuit Training Class. Cost of the class is $80 for the 6 week class that meets Every Sunday at 830 am. This class is focused around high volume, low intensity, bodyweight movements, and focused on building you aerobic potential with a rhyme and reason. If you are looking for something different from the regular Vagabond Group Classes, and to start your Sunday off right, then this is the class for you! Contact Kevin to save your spot today.

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4. Vagabond Night Out on Saturday, March 30th @ Stoneforge in Easton, Meet up Time between 730-800 pm:
We will be celebrating the end of the CrossFit Open on Saturday, March 30th at the Stoneforge in Easton and meet up time will be between 730-800 pm around the bar. We will come together as a community to celebrate the end of the Open and also just for a good night out with the community. Bring your significant other and come and have a great time out with our unbelievable community!

5. 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.

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 warm up
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3 Sets of the following of Coach Run Warm-Up:
30 Seconds of Plank Holds
Rest 10 Seconds
30 Seconds of Assault/Row
Rest 10 Seconds
10 Goblet Squats
Rest 10 Seconds

II. Phases Strength + Conditioning:
A. Lifestyle Phase
PC/Upper Body/Core + Conditioning
A. Sumo Deadlift, 4 reps @ 75% of best 1RM x 3 sets, rest 45 seconds.
Last Time 1RM Tested: January 11th, 2019
B1. Standing Single Arm KB Press, 10 reps/each arm x 3 sets, rest 45 seconds.
*Elbows tight to body + elbows straight up and down, and rotate KB’s as you press overhead.*
B2. Standing DB Double Arm Zotman Curls, 10 reps @ 3010 x 3 sets, rest 45 seconds.
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B. Conditioning Piece of the following:
Every Minute on the Minute x 5 Minutes of:
10 Russian KBS
5 No Push-Up Burpees
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Every Minute on the Minute x 5 Minutes of:
10 DB Front Squats or Goblet Squats-Client Choice
5 No Push-Up Burpees
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Every Minute on the Minute x 5 Minutes of:
10 DB Hang Power Cleans or Ball Slams-Client Choice
5 No Push-Up Burpees
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5 Minute Recovery Assault Bike Ride
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Total Time of Workout: 20 Minutes

B. Fitness Phase
Upper Body Press + Upper Body Push/Upper Body Pull + Conditioning
A. Push Press Barbell, 8 sets of 1 rep, rest 1 minute between sets.
We did 6 sets of 2 reps of Push Press on February 27th.
Use 85%-90% of your best 1RM*
B1. DB Single Arm Bench Press, 5 reps/each arm x 3 sets, rest 30 seconds.
Go up in weight from February 27th, we did 6 reps for bench press
B2. Banded Pull Aparts, 25 reps x 3 sets, rest 30 seconds.
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C. Every Minute on the Minute x 5 Minutes of:
8 Thrusters  or Barbell Push Press @ 95/65, 75/45 lbs
35 Jump Rope Singles(30 Double Unders)
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Every Minute on the Minute x 5 Minutes of:
10 Hang Power Cleans @ 95/65, 75/45 lbs
35 Jump Rope Singles(30 Double Unders)
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Every Minute on the Minute x 5 Minutes of:
8 Front Squat or Overhead Squat @ 95/65, 75/45 lbs
35 Jump Rope Singles(30 Double Unders)
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5 Minute Recovery Row
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Total Time of Workout: 20 Minutes

C. Competition Phase
Snatch + Clean and Jerk + OHS + Pull + Press/Core + Conditioning
A. Power Snatch, 60% x 3 reps, 65% x 3 reps, 70% x 3 reps x 3 sets, rest as needed.
B. Power Clean + Jerk, 60% x 3 cleans + 2 Jerks, 65% x 3 cleans + 2 jerks, 70% x 3 cleans + 2 jerks x 2 sets, rest as needed.
C. Overhead Squat, 3 reps @ 2 second lowering + 2 second iso hold x 5 sets, rest as needed between sets.
Week 2
We will be building each week for the next 4-6 weeks.
D. Muscle Snatch, moderate weight x 5 reps x 3 sets, rest as needed.
E1. Close Grip Bench Press, 2-3 reps x 4 sets, rest 1 minute between sets.
80-85% OF BEST 1RM
E2. Tall Kneeling Pallof Press, 10 reps/each way x 3 sets, rest 1 minute between sets.
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F. Complete the following of:
4 Sets of the the following:
20/15 Cal Assault Bike
rest 30 seconds
15 Power Snatch Unbroken @ 115/80 lbs
rest 60 seconds
20/15 Cal Assault Bike
rest 30 seconds
15 Thrusters Unbroken @ 115/80 lbs
Rest 2 Minutes between sets

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