“Wednesday 3.7.2018”

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

1. Vagabond Next Beginners Class on March 19th, 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.

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2. Vagabond Easter Egg Hunt on Saturday, March 31st @ 1030 am at Flynn Family Farm:

We will be having our Annual Vagabond Easter Egg Hunt on Saturday, March 31st @ 10:30 am at the Flynn Family Farm. All families, children, older kids, and everyone is invited to take part in this great event, and it will be our first time at the Flynn Family Farm at 492 Bay Road in Easton. Looking forward to a great time, and do not forget to save the date!

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3. 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 Wednesday, 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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4. Kettlebell Kitchen At Vagabond:
We are excited to announce our new 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.

Discount Code

Members can get 20% off their orders from today until February 1st by using the code “Vagabond” in the coupon/discount box at checkout.

The Line-Up

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Choice-Dynamic Warm-Up
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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Banded Pull-Aparts
Rest 10 Seconds
30 Seconds of Indian Push-Ups

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Posterior Bending/Core/PC /Core+ Conditioning
A. Traditional Deadlift, 80%, 4 reps x 4 sets, rest 1-2 minutes between sets.
B1. Tall Kneeling Pallof Press, 10 reps/each way x 2 sets, rest 30 seconds between sets.
B2. Banded Leg Curls, 20 reps x 2 sets, rest 30 seconds between sets.
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C. On the Minute, Every Minute x 10 Minutes of the following:
Minute 1: 45 Second Assault Bike
Minute 2: 45 Second Jump Rope
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Rest 2 Minutes
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On the Minute, Every Minute x 8 Minutes of the following:
Minute 1: 45 Second Box Jumps or Step-Ups
Minute 2: 10 DB Hang Power Cleans + 5 Burpees

B. Fitness Phase
Posterior Bending/Core /PC/Core+ Conditioning
A. Traditional Deadlift, 80%, 4 reps x 4 sets, rest 1-2 minutes between sets.
B1. Side Bridges, 25 seconds/each side x 2 sets, rest 30 seconds between sets.
B2. Banded Leg Curls, 20 reps x 2 sets, rest 30 seconds between sets.
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C. On the Minute, Every Minute x 10 Minutes of the following:
Minute 1: 45 Second Row
Minute 2: 12 Hang Power Cleans @ 135/95 lbs, 95/65 lbs
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Rest 2 Minutes
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On the Minute, Every Minute x 8 Minutes of the following:
Minute 1: 45 Second Russian KBS
Minute 2: 12 Front Squats @ above weight

C. Competition Phase
Olympic Lifting Focus Speed Work + Olympic Lifting Posterior Bending + Posterior Chain/Core/Posterior Chain/Upper Body Gymnastics + Conditioning
A. Squat Snatch of the following:
70% x 1.1
75% x 1.1
80% x 1.1
B. Snatch Pull Cluster, 80%, 1.1 x 4 sets, rest as needed between sets
C. Front Squat, 3 reps x 5 sets @ 80%, 2 second pause in bottom, rest as needed between sets.
We did 75% last week.
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D. Conditioning Easy Piece of:
5 Sets of the following:
30/25 Cal Row
20 Ball Slams
10 Burpees
no rest in between sets, just go at moderate pace.

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