“Wednesday 3.6.2019 + Winner of Week 2 Check-In-Contest: Jose Garcia”

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

Winner of Week 2 Vagabond Check In Contest: Jose Garcia

Wins a $50 dollar gift card to Kettlebell Kitchen


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.
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!
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.

4. 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:
Ordering instructions and FAQs can be found here:
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
3-5 minutes of coach led warm up
3 Sets of the following of Coach Run Warm-Up:
30 Seconds of Front Lean Rest
Rest 10 Seconds
30 Seconds of Airdyne
Rest 10 Seconds
5 reps/each way walking lunges
Rest 10 Seconds

II. Phases Strength + Conditioning:
A. Lifestyle Phase
PC/Upper Body/Core + Conditioning
A1. Sumo Deadlift, 5 reps @ 65% of best 1RM x 3 sets, rest 45 seconds.
Last Time 1RM Tested: January 11th, 2019
A2. Tall Kneeling Single Arm Press, 10 reps/each arm x 3 sets, rest 45 seconds.
A3. Russian KBS, 20 reps @ mod weight x 3 sets, rest 45 seconds.
A4. Seated DB Double Arm Hammer Curls, 10 reps @ 3010 x 3 sets, rest 45 seconds.
B. Conditioning Piece of the following:
5 Sets of the following: Total Time-20 Minutes
1 Minute Cal Row
Rest 30 Seconds
45 Second Burpees
Rest 15 Seconds
30 Second KB Farmer’s Walk
Rest 15 Seconds
15 Second Hard Hold Plank Holds
Rest 30 Seconds

B. Fitness Phase
Upper Body Press + Upper Body Push/Upper Body Pull + Conditioning
A. Strict Press Barbell, 6 sets of 2 reps, rest 1 minute between sets.
We did 5 sets of 3 reps of Strict Press on February 20th.
B1. DB Single Arm Floor Press, 6 reps/each arm x 3 sets, rest 30 seconds.
Go up in weight from February 20th, we did 8 reps for floor press
B2. Banded Push-Downs, 25 reps x 3 sets, rest 30 seconds.
C. Conditioning Piece of the following:
5 Sets of the following: Total Time 20 Minutes
1 Minute Cal Assault Bike
Rest 30 Seconds
45 Second Burpees
Rest 15 Seconds
30 Second Barbell Thrusters @ 75/45 lbs
Rest 15 Seconds
15 Second Plank Hold Hard Hold
Rest 30 Seconds

C. Competition Phase
Week 1
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.
We will be building each week for the next 4-6 weeks.
D. Snatch Pull, 90% x 4 reps x 4 sets, rest as needed.
E1. Close Grip Bench Press, 3-5 reps x 3 sets, rest 1 minute between sets.
E2. Standing Pallof Press, 10 reps/each way x 3 sets, rest 1 minute between sets.
F. Complete the following of:
Every Minute on the Minute x 20 Minutes of the following:
Minute 1: 40 Feet Handstand Walk
Minute 2: 15/12 Cal Assault Bike
Minute 3: 30 Second Overhead Squat @ 115/80 lbs
Minute 4: 45 Second Farmer’s Walk @ 70/53 lbs/each hand
Minute 5: 6 Power Snatch @ 115/80 lbs- add weight each set, so start 115/80 then 135/95, then 155/105, then 185/125 lbs

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