“Wednesday 8.14.2019”

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

1. Vagabond Next Beginners Class on August 26th, 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. 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.


3. Vagabond Throwdown Competition with CrossFit First Down of Mansfield on Saturday, September 28th
SAVE the DATE for the annual member THROWDOWN! This year we are holding this members-only competition at Vagabond for Vagabond Members and CrossFit First Down of Mansfield from 9AM-3PM on Sept. 28th- registration is live! This is always a great day at Vagabond and is open to all fitness levels for RX or Scaled. 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 divisions 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!




4. Dr. Andrew Millet’s Low Back Health Seminar on Saturday, October 5th @ 1030 am @ Vagabond CrossFit, sign up at Facebook Event Page:

The Bulletproof Your Low Back seminar is a way for athletes and active individuals to take an active role in working on their mobility, stability, and strength through various exercises, movements, etc. to help put themselves in the best position to avoid low back pain with training and lifting.

Cost of seminar is $25 and can pay thru Vagabond System.

Bio on Presenter:
Andrew Millett MSPT, SFMA, CSCS is a sports orthopedic physical therapist with a background in Strength and Conditioning. He is the owner of Move Strong Physical Therapy, LLC. His practice uses a combination of manual therapy (dry needling, soft tissue mobilization, etc.), exercise, and strength training to help athletes of all ages and abilities move and feel better. He has worked with athletes ranging from middle school age up to the professional and Olympic ranks.


Coach Katie Reigning RX Division Throwdown Champ

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 Minutes of the following:
Coach Option
3-5 Minutes of the following:
Run 100 Meters or Assault Bike 25 Seconds
10 Kettlebell Swings-Russian
5 Goblet Squats


II. Phases Strength + Conditioning:

A. Lifestyle Phase

Posterior Bending + PC/Core + Conditioning

A1. Russian KBS, 20 reps x 3 sets, rest 30 seconds.

A2. 4 Point Side Bridge, 30 seconds/each side x 3 sets, rest 30 seconds.

A3. DB Walking Lunges, 6 reps/each leg x 3 sets, rest 45 seconds.

A4. KB Farmer’s Hold, 45 seconds total time x 3 sets, rest 90 seconds.


B. Conditioning of the following:

18 Minutes on the Clock @ moderate pace of:

12 Box Step-Ups(6/each leg)

Run 200 Meters

12 DB Push Press 

Run 200 Meters


B. Fitness Phase

Lower Body + Single Leg/Core + Conditioning

A. Heel Lifted Back Squats, 5 sets of 3 reps, rest as needed between sets.

Last Time Tested 1RM: 12/3/2018 or 10/17/2018

Week 2 of Heel Lifted Back Squats

B1. Single Leg Lateral Squat(Holding DB or KB in Goblet Hold Position, lunge laterally), 8 reps/each leg x 2 sets, rest 45 seconds.

B2. Tall Kneeling Pallof Press, 8 reps/each way x 2 sets, rest 45 seconds.


C. Conditioning of the following: 

18 Minutes on the Clock @ moderate pace of:

10 Russian KBS

Run 200 Meters

10 Kipping Pull-Ups or 10 TRX or Ring Row

Run 200 Meters


C. Competition Phase

Squat High Bar + Single Leg + Upper Body Pull + Upper Body Push + Core/PC + Cond.

A. Sumo Deadlift Cluster, 6 sets of 1.1 cluster, rest 15 seconds between each cluster, rest as needed between sets.

Make sure it’s not a slow eccentric, get right to the bottom.

B. Bar Muscle-Up Routine of the following:

Every 3 Minutes for 18 Minutes complete the following:

50 Double Unders

3-5 Bar Muscle-Ups

C1. Single Leg Lateral Lunge(Hold KB in Deadlift Position), 6 reps/each leg x 3 sets, rest 60 seconds.

C2. Standing Pallof Press, 6 reps/each way x 3 sets, rest 60 seconds.

C3. Weighted Bar Dip Cluster, 3 sets, rest 60 seconds.

C4. Bird Dogs, 3 reps @ 10 second hold/each way x 3 sets, rest 60 seconds.


D. Complete the following of:

6 Sets of the following:

Row 400 Meters Hard Hard Pace, rest 4 plus minutes between sets.

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