"Class Schedule for Wednesday due to SnowStorm + CrossFit Opens Registration for All + Vagabond Yoga @ 7:35 pm"(1.22.2014)

*Class Schedule for Wednesday, January 22nd, 2014*
9 am, 12 pm, 430 pm, 535 pm, 635 pm, 735 pm Yoga Class
(Please check Facebook Page + Webpage for Updates)
*2014 CrossFit Opens Right Around the Corner*
Attention all Vagabonds: The 2014 CrossFit Opens are right around the corner! This year the Opens will take place February 27th  through the end of March. Each Saturday over the 5 weeks, the Vagabond community will complete the Opens workout together. This is a great time to test yourself and take on a fun challenge. All members are encouraged to participate in this worldwide competition- from beginners to advanced! Last year, more than 140,000 people took part in the opens and over 98% of those who competed were not elite level athletes!
Registration for the Opens begins on January 15th and you can sign up online here: http://games.crossfit.com. The cost is $20 and you will be judged each Saturday at Vagabond by your coaches and peers. The first Open workout will be released on Thursday, Feb. 27. The fifth and final Open workout will be released five weeks later on Thursday, March 27.
Vagabond had a strong showing last year during the Opens with close to 70 people participating! Let’s try to exceed that number this year!
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I. Dynamic and Mobility Prep Warm-Up:
Competition Phase Warm-Up:
3 Minutes of Zone 1 Work
+
3-4 Minutes of Dynamic Prep Warm-Up
+
Three Rounds of the following:
20 Double Unders
7-10 Butterfly Pull Ups
8/each arm KB Snatch
+
Lifestyle + Fitness Phase Warm-Up
3 Minutes of Zone 1 Work
+
4-5 Minutes of Dynamic Prep Warm-Up
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend/Upper Body Push + Posterior Chain/Upper Body Pull + KB or DB Burner
A1. Deadlift Cluster, 3.3.3 x 3 sets, rest 1 minute between sets.
A2. DB Bench Tricep Extensions, 6-8 reps x 3 sets, rest 1 minute between sets.
B1. Back Extensions, 10-12 reps x 3 sets, rest 1 minute.
B2. DB Bent Over, 6-8 reps x 3 sets, rest 1 minute.
C. 3 Rounds for time of the following:
300 Meters of Rowing
10 Goblet Squats
5 Burpees
B. Fitness Phase
Squat CP + Core/Upper Body Push + AD Alend/Bodyweight Cond
A. High Bar Back Squat, 3 reps x 3 sets, no more than 85% of your best High Bar Back Squat Max. Keep Intensity High, but Volume Low.
B1. Close Grip Bench Press, 3-4 reps x 4 sets, rest 45 seconds.
B2. DB Bent Over Row, 6-8 reps x 4 sets, rest 45 seconds
B3. DB Powell Raises, 6-8 reps x 4 sets, rest 45 seconds
B4. Double Unders, 30-45 reps or Row 35 Seconds x 4 sets, rest 1:30 between sets.
C. Competition Phase
Aerobic Testers x 2 Sets/CrossFit Testers
AMRAP 12 Minutes of the following;
Row 1000 Meters
100 Air Squats
50 Pull Ups
25 Burpees: No Jump Burpee
+
Rest 12 Minutes
+
10 Rounds of the following:
4 Toes to Bar
6 Push Press @ 125/80
8 Box Jumps
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