"Change in Schedule for Classes: 8:00 am Lifestyle/Fitness Phase Class + 9:15 am Seminar + 10:15 am Competition Phase Class"(7.19.2014)

*Health Athlete Versus Performance Athlete Seminar on Saturday, July 19th @ 9:15 am*

Sign up now for the Vagabond Health v. Performance Athletes seminar. This hour long class is designed to engage current members in a relaxed setting and will focus on the differences and challenges in today’s training techniques in the sport of CrossFit.  In an inviting, open discussion format, Kevin will discuss the problems gym in today’s competitive world of CrossFit and the challenges athletes and gym owners face with regard to health, fitness and longevity. Goal Setting will also be reviewed and how it plays a critical role in success in and outside of the gym. All are welcome to show up and sit in for the free one hour seminar.

*Schedule for the Vagabond Weekend*

1. Saturday, July 19th: 8:00 am Lifestyle + Fitness Phase Class

2. Saturday, July 19th: 10:15 am Competition Phase

3. Saturday, July 19th: 9:15 am Vagabond Health Athlete Versus Performance Athlete

4. Sunday, July 20th: 9:00 am to 11:00 am Open Gym

5. Sunday, July 20th: 10:00 am Powerlifting Class

health_vs_performance

I. Dynamic and Mobility Prep Warm-Up:
3 Minutes of Zone 1 Work
+
3-5 Minutes of the following:
Hip Mobility + Shoulder Mobility
+
4-6 Minutes of the following:
Row 100 Meters
Run 100 Meters
10 Goblet Squats @ 30×1
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Partner Workout/Community Builder
Teams of Two Complete the following:
20 Minute AMRAP of the following:
Run 200 Meters
5 DB Thrusters
7 Box Jumps
10 Partner Sit Ups
Switch off every round. Partner 1 does Round 1, then Partner 2 does Round 2, and so on.
B. Fitness Phase
Partner Workout/Community Builder
Teams of Two Complete the following:
20 Minute AMRAP of the following:
Run 200 Meters
5 Thrusters @ 95/65 lbs
7 Box Jumps
10 Partner Sit Ups
Switch off every round. Partner 1 does Round 1, then Partner 2 does Round 2, and so on.
C. Competition Phase
Oly Pulls + Oly Pulls + Aerobic Moderate %
A. Snatch Pull Cluster @ 110%, 1.1.1.1 x 3 sets, rest 1:30 between sets.
B. 5 Sets of the following @ high effort:
30 seconds of Burpees
rest 30 seconds
30 seconds of Hang Power Clean @ 135 lbs/95 lbs
rest 30 seconds
30 seconds of Row @ high effort
rest 30 seconds
+
AMRAP 15 Minutes of the following:
5 Wall-Walks
15 Airdyne Calories
5 Push Press @ 155/105 lbs
25 Double Unders
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