The Big Guy is Ready to get Pounded on Saturday…

Some of the Boys having a Hollow of a Good Time!!

Bridget and Michael doing their best YMCA impression!!

VAGABOND NEWS: I know you hear me preach all the time about keeping metabolic conditioning workouts under the 15 minute period and I myself find it useless to ever go over 20 minutes on a met-con. But, Hell it is supposed to be 80 degrees tommorrow, and once and awhile it is good to hit a oxidative workout within our programming. I am a big component on hitting short and intense workouts to build up our anaerobic conditioning, but once in a great while, I found it useful to break that glycoltic state and hit the oxidative pathway within a workout. So, on Saturday enjoy our Chipper Workout and breathe in the fresh air that Brockton, Massachusetts provides us… HA HA HA

Intermittent Fasting:

Everyone in Vagabond, has heard me rant and rave about the benefits of Intermittent Fasting. One thing I get from people when I mention the word “Fasting” is a stale look of craziness. Everyone thinks “Fasting” has to be related to a sense of a starvation period or not eating at all. This is totally and utterly incorrect. Intermittent Fasting could last less than 16 hours, and in some cases you are allowed to have small amounts of food or juices. There are many ways to approach Intermittent Fasting and has shown to improve HGH levels in your body and also enact the protein synthesis in your body. I am not asking you to starve yourselves for three days as if it was religious fast, but to take into consideration the benefits of this way of promoting a healthy lifestyle. Intermittent Fasting has also shown to improve the effects of detoxing your body and almost revamping your body’s system. Here is a great article from one of the top minds in nutrition… Read It!!


Morning Hours: 8:00 am to Noon

Afternoon Hours: 4:00 pm to 6:00 pm

Dynamic/Mobility Warm-Up: 5-7 Minutes of the following movements:


Hand Walks

Lunge into Pigeon Stretch

Hip Openers

Hockey Lunge into Cobra Stretch

Active Warm-Up: 2 Rounds at Steady Pace of:

Row 300 m

PVC Dislocates x 10

Kipping Swings x 10

Front Squat x 10(Barbell)

Air Squat x 10

Run 200 m

Workout of the Day:

Front Squat 1-1-1-1-1

Rest 3:00 to 5:00 Minutes

“30 in the Chamber”

Start: Run 800 m

30 OHS 85#/55#

30 Pull-Ups

30 Push Press @ 85/55

30 Knees to Elbows

30 Box Jumps @ 20 inches

30 Broad Jumps

30 DBS @ 55/35

30 Air Squats

30 Sledgehammer Hits