"Friday 1.20.2017"

Vagabond Register for the CrossFit Opens Starting in January/February Now:
The 2016 CrossFit Opens was huge success for Vagabond CrossFit. We came together for 5 weeks in a row and competed, fought, and supported each other in true Vagabond style- with drive and compassion. Over 90 of us officially registered for the Games and dozens more who popped in and out each week for the workouts- record numbers for the gym. Vagabond was in the top 15 for most sign ups for affiliates in the Northeast out of around a thousand gyms. This was the second year that Vagabond had an official team for the opens made up of the Competition Phase group and they finished in the top 5 out of 400 teams in the Northeast region, making the East Regional and finishing 28th overall at the East Regional out of the 30 best teams in the Northeast and Canada East.
This year they have opened the variety and choice once again, by adding in a RX and Scaled Division for everyone to participate in a safe and effective manner. If you are doubting yourself, then stop yourself right now. This is a 5 week online competition, that is meant for each and every person to take part in and also challenge yourself for the five week period. We will meet every Saturday at 9:00 am as a group and for five weeks be there to help cheer each other thru challenging workouts, but are for meant for everyone to do.
Just another great way for each and every person to have goals to meet and to have something to look forward to every weekend for 5 weeks. Sign up Vagabonds!
*Gym Brief for the Week*
1. Vagabond Next Beginners Class on January 30th:
We offer our Beginners Program, which is mandatory before entering the group class and will be directed through a well organized and efficient program. The duration of the Beginners Class Program is 6 small group sessions, which will last two weeks long. We will teach you the fundamentals of our Strength and Conditioning Program to help make your transition into the classes a little easier for you within a small group setting.
2. Kevin O’Malley Goal Setting + Lifestyle Seminar on Saturday, January 21st @ 10:30 am:
This one hour-long discussion is uniquely designed to prepare all levels of athletes for success at the gym and in their day-to-day personal life. In an inviting, open discussion format, Kevin will review the three keys of goal setting and lifestyle success: Fitness, Health and Longevity. With facts and proven steps, Kevin will zero in on these three elements and how to take realistic steps toward achieving longterm success and reaching your personal goals. Healthy choices, nutrition prep and other essential life choices are also a beneficial focus of this class. Through realistic goal setting and productive, positive lifestyle changes, Kevin will help you realize the importance how to achieve success in the gym and in life. Free Seminar for all Vagabonds and just a way to get back into a routine with the New Year.
3. Vagabond Holiday Special for Month of January:
Starting January 1st thru January 31st, Vagabond will be offering its Annual January Special for all new members and clients to enjoy their time at Vagabond. The cost of membership will be the following for members. 2 times a week at a discounted of rate of $20 a month($139 to $119), 3 times a week at a discounted rate of $24 a month($159 to $135), and unlimited use at a discounted rate of $35 a month($189 to $154). Contact us at [email protected] to set up a free eval today.
4. Vagabond New Time Schedule starting in January @ Vagabond for Open Gym 5:30 am Monday thru Friday.
We will be starting a new time slot at 530 am open gym style Monday thru Friday. The gym starting on Monday, January 2nd, will always be open at 530 am for those looking to start their workout early or to come in to stretch, mobilize, and prep for the 6:00 am class time slot. This is a good benefit for those looking to come in earlier to do the above, and also keep our popular 6:00 am class as well.


I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of Coach Option
3-4 Minutes of the following:
Row 100 Meters or Airdyne 20 Seconds
10 goblet squats
5 wall angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Walking Core or Single Leg or Box Squat + Conditioning
A. High Bar Back Squat, 8-10 reps x 3 sets, rest 1 minute between sets.
Go up in weight every set, start moderate
Get 1rm data from August 15th for Back Squat
B1. Banded Leg Curls, 15 reps x 2 sets, rest 45 seconds between sets.
B2. Single Arm Half Kneeling DB Press, 10-12 reps/each arm x 2 sets, rest 45 seconds.
C. 3 Sets of the following:
21/16 Calorie Row
15 Ball Slams
15/10 Cal Row
15 DB Push Press(Scale up to Barbell Push Press @ 75/45 lbs)
B. Fitness Phase
Squat or Oly Based + Conditioning
A1. High Bar Back Squat of the following, rest 60 seconds between sets.
3 reps @ 65%
3 reps @ 70%
2 reps @ 75%
2 reps @ 80%
A2. Weighted Pull-Ups of the following(Scale to Weighted Negative Pull-Ups, 4-5 reps or Lat Pull-Downs, 12-15 reps)
4 reps x 1 set, rest 60 seconds
3 reps x 1 set, rest 60 seconds
2 reps x 1 set, rest 60 seconds
1 rep x 1 set, rest 60 seconds.
Complete one set of back squat, then complete 4 reps of weighted pull-ups, and then back to back squat for another set, and then complete 3 reps of weighted pull-ups, and so on.
B. 3 Sets of the following:
15/10 Calorie Assault Bike(20/15 Calorie Airdyne)
12 Shoulder to Overhead @ 115/75 lbs, 95/65 lbs
12/8 Calorie Assault Bike(15/12 Calorie Airdyne)
15 Pull-Ups(Scale to Jumping Pull-Ups)
C. Competition Phase
Bending Posterior +Lower Body Squat + PC/PC + LP Sets + Zone 1 Effort Recovery
1) Clean and Jerk of the following:
65% 1.1 cluster clean and jerk
70% 1.1 cluster clean and jerk
75% 1.1 cluster clean and jerk
80% 1.1 cluster x 2 sets clean and jerk
2) Clean Deadlifts, 105% x 3 reps x 2 sets, 110%, 3 reps x 2 sets, rest as needed between sets.
3) High Bar Back Squat of the following:
8 Sets of 3 reps @ 55% of Banded Box Squat, focus on speed, rest 30 seconds between sets.
Red Band for women/Green Band for men
4) Reverse Hyper, 10 reps x 3 sets @ 50%, rest 1 minute.
5) Romanian Deadlifts, 6 reps @ 50% of best clean x 4 sets, rest 1 minute.
6) Skill Session of Gymnastics Component:
Bar Muscle-Ups of the following:
4-6 reps x 5 sets
3-5 reps x 7 sets
2-3 reps x 10 sets
1-2 reps x 12 sets
Practice x 10 Minutes of Skill Work
Choose one of the following sets + movements
6) 15 seconds assault bike sprints or row sprints x 8-10 sets, rest 2 minutes between sets.
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