"Friday 5.5.2017"

*Gym Brief for the Week*
1. Vagabond Next Beginners Class on May 15th:
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 Second Annual Mother’s Day Workout on Sunday, May 14th @ 9:00 am
Please join us for the 2nd annual Vagabond Mother’s Day benefit workout for the fight against breast cancer! We’ve all been touched by this disease which does not discriminate. Our great friend and long-time Vagabond member, Robin Johnson Taylor, is a two-time breast cancer survivor and will walk 3 days/ 60 miles this year to end breast cancer.
This special workout will take place on Mother’s Day, Sunday May 14th at 9:00 AM. Friends and family are welcome to join in on the fun: wear pink (if you can), bring a $20 donation at the door, and let us know who you’re working out in memory or support of. Event T-shirt pre-sale will be available soon- be on the lookout.
Let’s do this as a community, in honor of our mothers, grandmothers, wives, sisters, daughters, aunts and friends and make a difference together.
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3. Vagabond CrossFit Performs “Murph” on Monday, May 29th @ 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.

Talking

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option-Different Type of Warm-Up-Change it up!
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3-5 Minutes of the following:
Run 100 Meters or Airdyne 25 Seconds
10 Wall Angels
5 Scap Push-Ups
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bending Posterior + PC/Core + Conditioning
A1. Double Arm Single Leg Romanian Deadlift, 8 reps/each leg x 3 sets, rest 45 seconds.
A2. Sorensen Hold, 45-60 seconds total time x 3 sets, rest 45 seconds
A3. Plank Holds, 45-60 seconds total time x 3 sets, rest 45 seconds.
Push away from ground on elbows, squeeze glutes/butt, push elbows down to feet and squeeze and engage quads, make this hard!
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B. For Time of the following:
1 Minute Row @ Hard Effort-Men above 1200 cals/hr/Women 800 above cals/hr
20 Kettlebell Swings
1 Minute Row @ same above
15-20 Burpees
1 Minute Row @ same above
20 Kettlebell Swings
1 Minute Row @ same above
15-20 Burpees
1 Minute Row @ same above
B. Fitness Phase
Bending Posterior + PC/Core + Conditioning
A. Traditional Deadlift, 3 reps x 6 sets, rest 30 seconds between sets.(People can perform Hip Thrusts in place of Deadlifts, 10-12 reps x 3 sets)
Use 60-65% of your best max weight, you may use trap bar deadlift or raise heights with wooden plates on each side for mobility issues.
B1. 2-3 Turkish Get-Ups/each side x 2 sets, rest 45 seconds between sets.
B2. CrossOver Box Step-Ups, 10 reps/each side x 2 sets, rest 45 seconds between sets.
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C. For Time of the following:
1 Minute Cal Assault Bike @ Hard Effort
20 Pull-Ups(Jumping Pull-Ups x 20 reps)
1 Minute @ Cal Assault Bike @ Hard Effort
15-20 Burpees
1 Minute @ Cal Assault Bike @ Hard Effort
20 Pull-Ups(Jumping Pull-Ups x 20 reps)
1 Minute @ Cal Assault Bike @ Hard Effort
15-20 Burpees
1 Minute @ Cal Assault Bike @ Hard Effort
C. Competition Phase
Dynamic Effort Lower Body + Olympic Pull or Clean and Jerk + PC/Core + Lend2
A. High Bar Back Squat, 50% of 1RM plus 20 lbs of chains on each side, make sure chains are touching ground in the start position, 2 reps x 10 sets, rest 45 seconds between sets.
B. Push Jerk(+2 reps) + Split Jerk(+1 rep) x 5 sets, rest 1-2 minutes between sets.
Use 70-80% of your best Split Jerk
C1. DB Seated Press on Bench, 10-12 reps x 3 sets heavy, rest 1 minute.
C2. Reverse Hyper, 10 reps x 3 sets @ heavy weight, rest 1 minute.
C3. Romanian Deadlift, 8-10 reps @ 20-30% of best back squat x 3 sets, rest 1 minute.
C4. Banded Leg Curls, 20 reps x 3 sets, rest 1 minute.
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D. 30-20-10 of the following:
Row Cals
Kettlebell Swings @ 53/35 lbs
Right into the following:
25-20-15 of the following:
Row Cals
Burpees
Right into the following:
20-15-10 of the following:
Row Cals
Overhead Squats @ 95/65 lbs
Done
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