“Wednesday 4.17.2019 + Vagabond Ladies Night In”

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

1. Vagabond Next Beginners Class on May 6th, 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 Ladies Night Out on Saturday, May 4th @ 7:00 pm:
Join us for a ladies night in at Vagabond CrossFit on May 4th at 7:00PM! 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:
$20 fee on account charge

3. Vagabond Mother’s Day Workout for Breast Cancer Research on Sunday, May 12th @ 9:00 am:

This will be our 5th 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!

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 indian push ups(focus on t-spine opening)
Rest 10 Seconds


II. Phases Strength + Conditioning:

A. Lifestyle Phase

PC/Upper Body/Core + Conditioning

A. Standing KB Double Arm Strict Press, 8-10 reps x 3 sets, rest as needed between sets.

In between rest period, pick an exercises for stretching the upper body during your rest time, ask coach during class or choose your own.

B1. KB Row, 8 reps/each arm x 3 sets, rest 30 seconds.

B2. Banded Pull-Aparts, 20 reps x 3 sets, rest 30 seconds.


C. Conditioning Piece of the following:

For Time of the following:

27-21-15-9-6-3 of the following:

Cal Row

Goblet Squats

After every set number completed, complete 100 meter run or 8 Cal Assault, so you do 27 and 27, then run, then 21 and 21, then run, etc.


B. Fitness Phase

Upper Body Pull + Upper Body Push/Upper Body Pull + Conditioning

A. Power Clean Cluster, 65%, 1.1.1 x 3 sets, rest as needed between sets.

Last Time 1RM Tested: December 6th, 2018 or October 18, 2018

B1. KB Row, 5 reps heavy/each arm x 3 sets, rest 30 seconds.

B2. DB Single Arm Floor Press, 5 reps/each arm heavy x 3 sets, rest 30 seconds.

We did on April 3rd for 5 reps db floor press single arm.


C. Conditioning Piece of the following:

3 Sets of the following for time of:

Run 200 Meters(Assault Bike @ 15/12 Cals)

15 Hang Squat Cleans @ 115/80 lbs, 95/65 lbs

Run 400 Meters(Assault Bike @ 30/24 Cals)

15 Hand Release Push-Ups(Modify Push-Ups: Knee Push-Ups or Banded Push-Ups on Rack or People Can Perform 15 DB Floor Presses)


C. Competition Phase

Snatch + Clean and Jerk + OHS + Pull + Press/Core + Conditioning

A. Power Snatch + Overhead Squat, 60%( 2+3), 65%(2+3), 70%(2+3) x 3 sets, rest as needed.

25 reps

B. Split Jerk, 70% x 1.1.1 x 2 sets, 75% x 1.1.1 x 2 sets, 80% x 1.1.1 x 2 sets, rest as needed.

18 reps

C. Strict Press, 1 reps x 6 sets, rest as needed.

Week 6

We will be building each week for the next 4-6 weeks.

D. Halting Clean Deadlift, 80% of best clean, 3 reps x 5 sets, rest as needed.

15 reps

E1. Close Grip Bench Press, 65reps x 3 sets, rest 1 minute between sets.


E2. Standing Pallof Press, 8 reps/each way x 4 sets, rest 1 minute between sets.


F. No Conditioning this week, focus on strength work.

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