“Wednesday 8.1.2018 + Vagabond of the Month for July: Mike D.”

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

Vagabond of the Month for July: Mike Drahos


“There are many good things about Vagabond. I love the culture of camaraderie, support, and friendly competition within the community. I love the coaches who all through their own style share their expertise, attention to detail, and genuine desire for us to improve; pushing us each day to more fully reach our potential. And I love the blend of new and familiar faces that I get to see and share the Vagabond experience with on a regular basis. But if I had to pick one, I personally think that the best thing about Vagabond is the programming. You can’t beat the simplicity of trusting someone enough to just show up, do what they tell you, and know that you will get results. After over a year I have yet to reach a plateau in a single lift or fail to beat a previous time in any workout. My favorite measuring stick for my overall fitness is the Murph. I was able to shave a full 6 minutes off my time from last year without any particular targeted training. Just showed up and did what was on the board. In particular, I find the precision and personalization that comes with using percentages of your 1RM in most of the strength training to be super effective. Especially with the help of SugarWOD, it’s so good to be able to track and see concrete progress, even when it’s small gains. In a word, there’s simply no other place I would rather train.”


1. Vagabond Next Beginners Class on August 13th, 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.

2. Vagabond Internal Competition Throwdown on Saturday, September 22nd
SAVE the DATE for the annual member THROWDOWN! This year we are holding this members-only competition at Vagabond from 9AM-3PM on Sept. 22nd- registration will be open soon! This is always a great day at Vagabond and is open to all fitness levels in Lifestyle and Fitness Phases (sorry, Comp group!). If you’re thinking of a great challenge or pushing yourself in a new way, think about signing up! We’ll also need lots of judges! Any questions, please ask any coach and be on the lookout for the sign up soon! Cost to compete is $25 and includes a custom t-shirt from Forever Fierce-Judges get free t-shirts! This is a great community builder and a great way to spend a Saturday with your friends and fellow members of the gym. One male and one female from both Lifestyle and Fitness will be crowned winner at the end of the day!
The Challenge will test familiar movements and energy systems that we train on a consistent basis at the group classes- All are encouraged to participate in this fun day! Here’s Some General Standards for the Vagabond Internal Competition- official workouts to be announced soon!


3. 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:

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 dynamic prep movement:
Hamstring Prep-Myofascia Release Foam Roller or Hamstring Stretches + Opening
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 + Conditioning
A1. Cable or Banded Pull Thrus, 10-12 reps x 3 sets, rest 45 seconds.
A2. Side Bridges, 20 seconds/each side x 3 sets, rest 45 seconds.
A3. Weighted Sit-Ups, 20 reps x 3 sets, rest 45 seconds.
Anchor feet to someone else or dumbbells.
B. 7 Sets of the following @ Hard Aerobic Effort of:
1 Minute Cal Row
Rest 20 Seconds
30 Second Ball Slams
Rest 20 Seconds
30 Second Russian KBS
Rest 20 Seconds

B. Fitness Phase
Lower Body/Core + Conditioning
A. Sumo Deadlift from Risers, 5 reps x 3 sets, rest as needed between sets.
Risers mean you will take blocks, plates, etc, whatever will raise the height on each side, so you will be able to pull some more weight as well. Go to a height that you like, and go from there. 1-3 inches each side raised up.
B1. Banded Leg Curls, 15 reps x 3 sets, rest 15 seconds.
B2. Russian KBS Heavy, 15 reps x 3 sets, rest 30 seconds.
C. 7 Sets of the following @ Hard Aerobic Effort of:
1 Minute Cal Assault Bike
Rest 20 Seconds
30 Second Bar Facing Burpees
Rest 20 Seconds
30 Second Weighted Lunges @ Barbell in Front Rack or Back Rack Position @ 85/65 lbs, 75/55 lbs, 65/45 lbs(Front Squat or Back Squat Position)(If this is too difficult of a position, then hold KB in each hand and perform lunges.)
Rest 40 Seconds

C. Competition Phase
Upper Body + Lower Body + Upper Body/Lower Body + Lower Body/Core + Deload Conditioning
A. Close Grip Bench Press, 8 sets of 2 reps, 50-60% of best 1RM, rest 30 seconds between sets.
B. High Bar Back Squat, 8 sets of 2 reps, 50-60% of best 1RM, rest 30 seconds between sets.
C1. Banded Push-Downs, 20 reps x 3 sets, rest 30 seconds.
C2. Banded Leg Curls, 20 reps x 3 sets, rest 30 seconds.
D1. Overhead Walking Lunges Fat Barbell, 5 reps/each leg x 3 sets, rest 45 seconds.
D2. Standing Pallof Press, 8 reps/each way x 3 sets, rest 45 seconds.
E. 10 Sets of the following:
60 Second Row/Bike/10 Meter Shuttle Run
Rest 30 Seconds
45 Second Heavy Jump Rope
Rest 15 Seconds
30 Second DB Snatch Alternating each arm @ lightweight(Just meant to move and pace)
Rest 30 Seconds

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