“Wednesday 4.11.2018”

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

1. Vagabond Next Beginners Class on April 30th, 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 Mother Day Workout on Sunday, May 13th, 2018 @ 9:00 am:
This will be our 4th year running this Annual Mother’s Day Workout for the Susan G Komen Fundraiser. All proceeds with T-Shirt and Tank-Top Sales will go towards donation for Vagabond Friend and Member, Robin Johnson Taylor, who is a 2 time survivor from breast cancer. Come 9 am on Mother’s Day Workout and take part in a great cause and suggested donation for those who do not get t-shirts, can be $20 if you want to donate that day!
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3. Vagabond Ladies Night Out on Saturday, May 19th @ 7:30 pm:
Join us for a ladies night in at Vagabond CrossFit on May 19th at 7:30PM! Wine tasting is a fun way to learn about wine while enjoying the great company of friends in a private setting; sipping inside of a gym takes it to the next level! Tim Paulus, a VBC member, Culinary Institute of America graduate, and Wine Buyer for a gourmet grocer on the South Shore, will hang out at Vagabond with a selection of 8 wines to sip, savor, and enjoy along with personalized tasting notes. For 90 minutes, he will cover everything from tasting tips, wine facts, food pairing ideas and anything else VBC members may be interested in regarding the wine industry. Don’t miss out on this fun night whether you’re a wine novice or a cork dork – everyone will feel welcome!

You must pay and sign up in advance. Please join this event but note that your spot is guaranteed only with payment:
$15 cash in advance or account charge

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4. Vagabond CrossFit Performs “Murph” on Monday, May 28th @ 9:00 am
We will be taking part in our Third Annual Memorial Day Workout called ” Murph”. This workout is consider one of the first Hero Workouts in CrossFit, and it is a great way to honor those who have made the ultimate sacrifice to protect us and serve us during their time in the military. Click HERE to learn more information.

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5. 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.

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 dynamic prep movement:
Hamstring Prep-Myofascia Release Foam Roller or Hamstring Stretches + Opening
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3-5 minutes of the following:
airdyne 20 seconds
5 indian push ups
100 meter run
5 goblet squats

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Posterior Bending/Core/PC /Core+ Conditioning
A. Sumo Deadlift, 2 reps x 8 sets @ 50% or lightweight, rest 30 seconds between sets.
B1. Russian Kettlebell Swings, 20 reps x 3 sets, rest 15 seconds.
B2. Standing Pallof Press, 5 reps/each side x 3 sets, rest 45 seconds.
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C. Complete the following of:
Start: 30/25 Cal Row
Then..
3 Rounds of the following:
100 Meter Farmer’s Carry DB or KB(Up to Corner and Back)
50 Second Front Lean Rest Hold(Push-Up Hold-Focus on Breathing)
25 Box Step-Ups Weighted Total(Client Chooses Weight)
Finish: 30/25 Cal Row
Start with 30/25 cal row, and finish with 30/25 cal row

B. Fitness Phase
Posterior Bending/Core /PC/Core+ Conditioning
A. Snatch Deadlift Cluster, 100% of your best snatch, 1.1.1 x 3 sets, rest 45 seconds between sets.
B1. Tall Kneeling Pallof Press, 10 reps/each way x 2 sets, rest 45 seconds between sets.
B2. Barbell RDL, 8-10 reps x 2 sets, rest 45 seconds between sets.
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C. Complete the following of:
Start: 25/20 Cal Assault Bike
Then..
3 Rounds of the following:
100 Meter Farmer’s Carry DB or KB
50 Double Unders(75 Single Unders)
15 Toes to Bar or Hanging Knee Raises
Finish: 25/20 Cal Assault Bike

C. Competition Phase
Upper Body Press/Core + Oly Snatch + Upper Body Press/Upper Body Pull + Conditioning
A1. Close Grip Bench Press, 80%, 5 sets of 3 reps @ 3 second lowering phase, rest 15 seconds.
A2. Deadbug Pressing Against Wall, 5 reps/each leg x 5 sets, rest 1 minute between sets.
B. Power Snatch Cluster, 75%, 1.1 x 4 sets, rest as needed between sets.
C1. DB Tall Kneeling Single Arm Press, 8 reps @ 2 second pause top/3 second lowering phase x 3 sets, rest 1 minute between sets.
C2. Ring Rows Weighted or Elevated, 6-8 reps x 3 sets, rest 1 minute between sets.
D1. Banded Pull Aparts, 20 reps x 3 sets, rest 1 minute between sets.
D2. DB Zotman Curls, 10-12 reps @ 2 second lowering phase x 3 sets, rest 1 minute between sets.
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E. Conditioning of the following:
For Time Tester of the following:
10 Squat Snatches @ 115/75 lbs
8 Ring Muscle-Ups
Run 200 Meters
8 Squat Snatches @ 135/95 lbs
6 Ring Muscle-Ups
Run 200 Meters
6 Squat Snatches @ 155/100 lbs
6 Ring Muscle-Ups
Run 200 Meters
4 Squat Snatches @ 175/110 lbs
2 Ring Muscle-Ups
Run 200 Meters
2 Squat Snatches @ 185/115 lbs
1 Ring Muscle-Up
Run 200 Meters

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