“Wednesday 5.16.2018”

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

1. Vagabond Next Beginners Class on June 4th, 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 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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3. 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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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.

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
A1. Sumo Deadlifts, 4 sets of 3 reps, 70-75%, rest 45 seconds.
A2. Deadbug Pressing Against Wall, 6 reps/each leg x 4 sets, rest 60 seconds between sets.
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B. Aerobic Moderate Work of the following:
7 Minutes of the following:
10 Cal Row
10 Box Jumps or Step-Down
10 Sit-Ups
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Rest 2 Minutes
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7 Minutes of the following:
10 Cal Row
10 Ball Slams
10 Burpees
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Rest 2 Minutes
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7 Minutes of the following:
10 Cal Row
10 Walking Lunges(5/each side)
10 Second Plank Hold
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Done!

B. Fitness Phase
Posterior Bending/Core /PC/Core+ Conditioning
A1. Traditional Deadlift or Trap Bar Deadlift, 4 sets of 3 reps , 70-75%, rest 45 seconds.
A2. Tall Kneeling Pallof Press, 8 reps/each way x 4 sets, rest 60 seconds.
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B. Complete the following of:
Aerobic Moderate Work of the following:
7 Minutes of the following:
8 Cal Assault Bike or 200 Meter Run
8 Toes to Bar
8 Hang Power Cleans @ 115/80, 95/65 lbs
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Rest 2 Minutes
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7 Minutes of the following:
8 Cal Assault Bike or 200 Meter Run
8 Front Squats @ 115/80, 95/65 lbs
8 Russian KBS
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Rest 2 Minutes
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7 Minutes of the following:
8 Cal Assault Bike or 200 Meter Run
8 Weighted Walking Lunges with KB Goblet Hold Position
20 Double Unders(30 Single Unders)
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Done!

C. Competition Phase
Upper Body Press/Core + Oly Snatch + Upper Body Press/Upper Body Pull + Conditioning
A. Regular Grip Bench Press, 10 sets of 2 reps, 50%, rest 30 seconds between sets.
B. Squat Snatch, on the minute, every minute x 8 minutes of the following:
3 reps @ 65%, focus on speed of the movement.
C1. DB Seated Press on Ground, 8-10 reps x 3 sets, rest 45 seconds
C2. DB or KB Row, 8 reps/each arm x 3 sets, rest 45 seconds.
D1. Kipping Handstand Push-Ups Clusters, 5.5.5 x 3 sets, rest 60 seconds
Increase height on HSPU
D2. DB Curls, 10-12 reps @ 3 second lowering phase x 3 sets, rest 60 seconds.
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E. Complete the following of:
AMRAP 15 Minutes of the following:
50 Double Unders
25 Wall Balls
10 Cal Row

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