*Gym Brief for the Week*
1. Vagabond Next Beginners Class on February 15th: New Year Special
Vagabond will be offering its Annual February Special for the month. All new clients and members who sign up for the Beginner Classes in February will get a discounted rate of $89 for the Introduction Class offered at Vagabond CrossFit. This could make a great gift for a loved one, friend, and or family member. Take advantage of the Holiday Season and the February Special at Vagabond.
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2. Vote Vagabond CrossFit for Best Gym/Health Club in Town of Easton.
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3. Vagabond Register for the CrossFit Opens Starting on January 14th
The 2015 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 7th 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!
SIGN UP FOR THE CROSSFIT OPENS
I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 Minutes of the Zone 1 Work
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3-5 Minutes of the following:
Coach Option
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3 Sets of the following Run By Coach Warm-Up:
20 Second Row
Rest 10 Seconds
20 Second Front Lean Rest
Rest 10 Seconds
20 Second Airdyne
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squat(Front Squat)/Posterior Chain + Long Conditioning
A1. Front Squat, 6-8 reps x 4 sets @ 20×1, rest 1:30 between sets.
Keep track of this weight and numbers, repetitions will go down every week or every other week, keep weight moderate-Compare to last week @ 7-9 reps
A2. DB Curls, 10-12 reps x 4 sets, rest 1:30 between sets.
B. 8 Sets of the following:
Station 1: 45 Seconds Row
Station 2: 40 Seconds Burpees
Station 3: 35 Seconds Kettlebell Swings
B. Fitness Phase
High Bar Back Squat/Pull Assistance + Long Conditioning
A1. High Bar Back Squat, 85% x 4 reps x 4 sets, rest 1:30 between sets.(Total 4 Sets)
A2. Weighted Bar Dips, 6-8 reps or Isometric Hold @ Top 8-10 Seconds x 4 sets, rest 1:30 between sets.
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B. 8 Sets of the following:
First Minute Station 1: 45 Second Airdyne/Assault
Second Minute Station 2: 40 Second Burpees
Third Minute Station 3: 35 Seconds Ball Slams
C. Competition Phase
High Bar Back Squat % + High Bar Back Squat Heavy + Power Snatch + High Hang Clean + Clean Pull + Lactate Sets(Interval Sets) 45-40-35-30-25-20 for time domains airdyne/assault-touches of lactate training for mono work
A. High Bar Back Squat, 3 sets of 1 @ 75%, rest 2 minutes between sets.(Warm-Up)
B. High Bar Back Squat, heavy single with 0 second pause, high intensity, low volume, few sets.
C. Power Snatch, 90% x 1 rep x 5 sets, rest 1:30 between sets.
D. Clean and Jerk, 90% x 1 rep x 5 sets, rest 1:30 between sets.
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E. Assault/Airdyne Sprints or Row Sprints: Athlete Choice
15 Seconds, rest 2-3 minutes between sets-Recover
x 5 sets
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Assault/Airdyne Sprints or Row Sprints: Athlete Choice
15 Seconds, rest 2-3 minutes between sets-Recover
x 5 sets
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