"Congrats to Team Vagabond for Taking 7th Place at the CrossFit Games East Regional"(5.26.2015)

*Team Vagabond CrossFit after their 7th place finish at the East Regional*

Vagabond CrossFit took 7th place out of the top 30 teams in the East Regional of North America. They proved that they can workout alongside some of the best competition in the world, and only missed the CrossFit Games in California by 2 spots. The dedication, consistency, and patience that these six individuals went thru over the last year was amazing and I congratulate them on their high finish in one of the most competitive regions in the world.

We would also like to thank our Vagabond Community and Fan Support throughout the whole 3 days that the Team competed. Without you support and willingness to show love and care this weekend and training time would not have been possible.

Vagabond Team

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of Coach Run Option
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3-5 Minutes of the following:
Banded Hamstring Stretch x 90 seconds/each side
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body DB Press/Upper Body Row/Core + Short Aerobic Session
A1. DB Pause Bench Press @ 22×1, 10-12 reps x 3 sets, rest 45 seconds between sets.
A2. Ring Rows @ 30×1, 8-12 reps x 3 sets, rest 45 seconds between sets.
A3. Deadbug Variations, 16 reps(8/each side) x 3 sets, rest 90 seconds between sets.
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B. For Time of the following:
70% Aerobic Effort:
Row 1000 Meters
15 Kettlebell Swings
15 Burpees
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Rest 5 Minutes
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80% Aerobic Effort:
500 Meter Row
30 Wall Balls or Goblet Squats
30 Box Jumps or Step-Ups
B. Fitness Phase
Upper Body Press Standing/Upper Body Pull/PC + Short Aerobic
A1. Strict Press Barbell, 3-5 reps x 3 sets, rest 45 seconds between sets.
A2. DB Bent Over Row @ 20×1, 8 reps/each arm x 3 sets, rest 45 seconds between sets.
A3. Back Extensions, 12-15 reps x 3 sets, rest 90 seconds between sets.
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B. For Time of the following:
70% Aerobic Effort:
Run 800 Meters
15 Hang Power Cleans @ 135/95 lbs, 115/75 lbs
15 Box Jumps
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Rest 5 Minutes
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80% Aerobic Effort:
Run 400 Meters
30 Wall Balls
30 Kettlebell Swings
C. Competition Phase
Squat Intense + Deadlift/Strict Handstand Push-Up + Single Leg/Posterior Chain + MAP Zone 1
A. High Bar Back Squat, 5 reps @ 60%, 5 reps @ 65%, 5 reps @ 70%, 5 reps @ 80%, rest as needed between sets.
B. Front Squat, 5 reps @ 60%, 5 reps @ 65%, 5 reps @ 65%, 5 reps @ 65%
C1. Snatch Deadlift @ 95%, 3 reps x 4 sets, rest 1:30 between sets.
C2. Strict Handstand Push-Ups, 8-10 reps or Clusters of 3.3.3 x 4 sets, rest 1:30 between sets.
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D. 3 Sets of the following:
7 Power Cleans @ 205/135 lbs, 185/115 lbs
7 Muscle-Ups or 14 Chest to Bar Pull-Ups
Rest 3 Minutes between sets
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