"Bring a Friend Week Begins at Vagabond + Prayers for Matthew Cox"(1.13.2013)

Announcing VBC’s Family & Friends Week

January 13 – 17th

This week of January 13th is Friends & Family week at Vagabond CrossFit. Kick off 2014 on the right foot and take advantage of this special opportunity to bring a friend, spouse or other family member to Vagabond to try out a class! They will get to see first hand how the classes work, meet the coaches and get a glimpse into our VBC lifestyle!

Please give Kevin or Melissa 24 hours notice if you’d like to bring someone in.

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Prayers for Matthew Cox from the Vagabond Family

By this time now, we have all heard about the tragic incident that happened to Matthew Cox. It has truly affected the Vagabond Family with this tragic event, but also has shown the best of the community and how we have come together in a time of despair and tragedy. Please keep praying for his recovery and the well being of his family.

Thank You for all to coming out on short notice for the workout in honor of Matthew and his fight for a miracle!

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I. Dynamic and Mobility Prep Warm-Up:
Competition Phase Prep
handstand push ups x 6-8 reps
TGU x 1/side
Back Extensions x 6-8
10 pulls on rower
+
Lifestyle + Fitness Phase Prep
3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine
+
3-5 minutes of workout prep
goblet squat x 5 reps
face pulls x 5
row 100 meters
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Intense/Upper Body Pull + Upper Body Push Asst. + Aerobic Based 
A1. Close Grip Bench Press, 8-10 reps x 3 sets, rest 1:30 between sets.
A2. DB Bent Over Row, 8-10 reps/each arm x 3 sets heavy, rest 1:30 between sets.
B1. DB Seated Press, 8-10 reps x 3 sets, rest 1 minute between sets.
B2. Weighted Plank Holds, 40 seconds x 3 sets, rest 1 minute between sets.
C. 3 Rounds for time of the following:
15 Burpee Plate Jumps
15 Kettlebell Swings
B. Fitness Phase
Bend CP + High Bar Back Squat Intense + Lactate Tester
A. 1 High Hang Clean Pull + 1 Mid Thigh Clean Pull + 1 Full Clean, 10 minute time limit.
B. High Bar Back Squat, 5 sets of 3 @ 75%, rest 2 minutes between sets.
C. For Time of the following:
12-9-6 of the following:
Thrusters @ 95/65
Pull Ups(Chin Over Bar)
C. Competition Phase
High Bar Back Squat Moderate + Snatch Intense + Clean and Jerk Moderate + Lactate Work(Airdyne/Row)
A. High Bar Back Squat, work with the following sets @ moderate weight of:
Work to a moderate set of 6, no more than 5 working sets, and no more than 2 sets at a moderate to medium weight.
B. 1 Hang Snatch + 2 Deck Snatch x 5 sets, rest as needed between sets. Athlete’s Choice to stay moderate to heavy.
C. Clean and Jerk on the Minute, Every Minute x 18 Minutes of the following:
Odd Minutes: 3 reps @ 185/125 lbs @ touch n go(9 Minutes Total)
Even Minutes: 2-3 Bar Muscle Ups(9 Minutes Total)
D. 5 Sets of the following @ 90%:
20 Second Repetitive Box Jumps
20 Second Airdyne
Rest 4-5 Minutes between sets
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