"Friday 10.14.2016"

Vagabond Schedule for the Weekend:
A. Saturday, October 15th, 2016: Patrick Padgett Memorial Workout(PR for Pat Workout), Starts @ 9:00 am, and first come, first serve for heats and workouts.
B. Sunday, October 16th, 2016: 8:00 am TRX Suspension Class-Week 5
C. Sunday, October 16th, 2016: 9:00 am TRX Suspension Class-Week 5
D. Sunday, October 16th, 2016: 9:00 am to 11:00 am Open Gym
E. Sunday, October 16th, 2016: 9:00 am Vagabond Gymnastics Class

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Gym Brief for the Week
1. Vagabond Next Beginners Class on October 24th:
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.
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2. First Annual Memorial Day Workout for Close Friend + CrossFitter, Patrick Padgett on Saturday, October 15th @ 9:00 am:
Vagabond will celebrate the life of close friend and CrossFitter, Patrick Padgett, as we celebrate a wonderful life and friendship that owner, Kevin O’Malley, had with his close friend. We will participate in the PR for Pat Workout, and will have scaled options for everyone taking part in the workout. We encourage all Vagabond Members to take part in this event, and if you wish, can donate $20 to a charity or foundation chosen by Patrick’s Family.
“So do me the honor of living your life like you really mean it. Go out and conquer your goals, do things that you’re a little scared of, make awesome memories that give you cool stories to tell, and love, love as much as possible, freely and genuinely. Love people, love activities, love scenes and ideas, and material things, and songs, and just love as much as you can. Enjoy your life you only get one, and value your time, you never know how much of it you really have.”
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3. Vagabond Third Annual Trunk or Treat on Saturday, October 29th @ 12:00 pm
Come bring your children and family to the Annual Vagabond Halloween Trunk or Treat, as each Vagabond Child can dress up in their best Halloween Gear, and collect goodies from each Vagabond Parent.

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I. Dynamic and Mobility Prep Warm-Up:
Competition, Fitness, Lifestyle Phase Prep
3 minutes of z1 work
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3-5 minutes of mobility work
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3-5 minutes of workout prep
Run 100 Meters
5 Burpees
20 Second Airdyne/Assault
5 Face Pulls
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Posterior Chain Bending + Short Conditioning
A. Sumo Deadlift, work to a heavy single if feeling good, if want to go moderate then work to a moderate single for perfect form, 10 minute time limit.
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B. AMRAP 10 Minutes of the following:
8 Thrusters(75/45 lbs) or DB’s(Moderate Weight)(If Squatting is an issue, then perform 8 Push Press or Kettlebell Swings instead)
200 Meter Run
12 Sit-Ups
200 Meter Row
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Rest 4 Minutes
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AMRAP 10 Minutes of the following:
8 Thrusters(75/45 lbs) or DB’s(Moderate Weight)(If Squatting is an issue, then perform 8 Push Press or Kettlebell Swings instead)
200 Meter Run
12 Sit-Ups
200 Meter Row
B. Fitness Phase
Posterior Chain Bending or Jerk Position + Conditioning
A. Push Jerk or Split Jerk, work to a heavy single if feeling good, if want to go moderate, then work to a moderate single for perfect form, 10 minute time limit.
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B. AMRAP 10 Minutes of the following:
10 Thrusters(75/45 lbs)
200 Meter Run
10 Pull-Ups or Toes to Bar-Client Option(Jumping Pull-Ups or Knee Raises are an option as well)
15/12 Calorie Assault Bike(20/15 Calorie Airdyne)
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Rest 4 Minutes
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AMRAP 10 Minutes of the following:
10 Thrusters(75/45 lbs)
200 Meter Run
10 Pull-Ups or Toes to Bar-Client Option(Jumping Pull-Ups or Knee Raises are an option as well)
15/12 Calorie Assault Bike(20/15 Calorie Airdyne)
C. Competition Phase
Bending Posterior + Clean Variations + Lower Body + Single Leg/Posterior/Core + Opens Tester
1) Wide Stance Box Squat, 5 reps x 5 sets @ 50%, every 60 seconds.
2) Front Squat, 3 reps x 3 sets @ 65%, rest 2 minutes between sets.
3) Sumo Deadlift, 5 reps x 5 sets @ 60%, every 60 seconds.
4) Reverse Hypers, 3 sets x 25 reps @ 50% of back squat
5) Split Jerk, on the minute, every minute x 10 minutes of the following:
2 reps @ 50% of best jerk, keep it light, technique work.
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5) Opens Tester:
3 Rounds for time of the following:
Row 250 Meters
50 Double Unders
12 Burpees
12 Power Snatches @ 95/65 lbs, 75/45 lbs
Row 250 Meters
50 Double Unders
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