Vagabond of the Month for August: Meg Almeida
“I know everyone says it, but it really is the people. I have made so many great friends here. Everyone is always so supportive and cares about each other. The coaches are great and their motivation and support is what gets me through each workout. Kevin has done so much for me and has been a great friend. I can’t say enough good things about this gym!
VAGABOND STORE CREDIT LIST ANNOUNCEMENT. THERE WILL BE A SMALL 3% CARD FEE FOR PROCESSING FEES ADDED FOR JUST THOSE WHO USE THE STORE CREDIT LIST! THANK YOU!
1. Vagabond One on One Assessment Start Up Classes: Start Whenever You Like, Contact us @ [email protected] or 508 930 8734:
We offer our Beginners One on One Program, which is mandatory before entering the group class or personalized training and will be directed through a well organized and efficient program. The duration of the Beginners Class Program is 5 ONE on ONE 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 personalized approach 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 Fall Circuit Training Class Starts on Sunday, September 8th @ 8:30 am:
We have 15 spots for our next Vagabond Circuit Training Class. Cost of the class is $80 for the 6 week class that meets Every Sunday at 830 am. This class is focused around high volume, low intensity, bodyweight movements, and focused on building you aerobic potential with a rhyme and reason. If you are looking for something different from the regular Vagabond Group Classes, and to start your Sunday off right, then this is the class for you! Contact Kevin to save your spot today.
4. 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!
CLICK BELOW TO REGISTER TO COMPETE/VOLUNTEER.
5. 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.
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 Minutes of the following:
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
A. Traditional Deadlift, 6 sets of 2 reps, rest 1 minute between sets.
We did sets of 3 reps on August 21st.
B1. Russian KBS, 20 reps x 3 sets, rest 30 seconds.
B2. Single Leg Reverse Lunge, 5 reps/each side x 3 sets, rest 45 seconds.
C. Conditioning of the following:
18 Minutes on the Clock of the following:
10 Calorie Assault Bike
5 TRX or Ring Rows
5 No Push-Up Burpees
20 Box Step-Ups Unweighted(10/each leg)
B. Fitness Phase
Lower Body + Single Leg/Core + Conditioning
A. High Bar Back Squats, 5 sets of 3 reps, rest as needed between sets.
Last Time Tested 1RM: 12/3/2018 or 10/17/2018
Week 1 of Back Squats
B1. Single Leg Cursty Lunge, 6 reps/each leg x 3 sets, rest 45 seconds.
B2. Cable Pull-Thrus, 10 reps x 3 sets, rest 45 seconds.
C. Conditioning of the following:
18 Minutes on the clock of the following:
12 Calorie Row
12 Wall Balls
100 Meter Run
12 Hang Power Cleans @ 115/80, 95.65 lbs
C. Competition Phase
Squat High Bar + Single Leg + Upper Body Pull + Upper Body Push + Core/PC + Cond.
A. Traditional 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. Ring Muscle-Ups Routine of the following:
Every 3 Minutes for 18 Minutes complete the following:
50 Double Unders
3-5 Ring Muscle-Ups
C1. Single Leg Lateral March(Hold KB in Deadlift Position), 6 reps/each leg x 3 sets, rest 60 seconds.
C2. Tall Kneeling Pallof Press, 6 reps/each way x 3 sets, rest 60 seconds.
C3. Weighted Pronated Strict Pull-Ups Cluster, 1.1.1 x 3 sets, rest 60 seconds.
C4. Bird Dogs, 6 reps @ 3 second hold/each way x 3 sets, rest 60 seconds.
D. Complete the following of:
5 Sets of the following:
Row 500 Meters Hard Hard Pace, rest 5 plus minutes between sets.
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