*Gym Brief for the Week*

1. Vagabond Schedule for the Weekend

A. Friday, December 18th, 2015: 6 am, 715 am, 9 am, 12 pm, 430 pm, 535 pm-Gym Open until 7:00 pm-

No 635 pm class due to Holiday Party

B. Saturday, December 19th, 2015: 9:00 am Lifestyle/Fitness/Competition Phase Class

C. Saturday, December 19th, 2015: Vagabond Toy Drive @ 9:00 am

D. Sunday, December 20th, 2015: 9:00 am to 11:00 am Open Gym

E. Sunday, December 20th, 2015: 9:00 am Vagabond Gymnastics Class

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2. *Vagabond Toy Drive on Saturday, December 19th @ 9:00 am*

Join us all month long in December for the annual Vagabond Toy Drive to support the child life specialists at Boston Children’s Hospital. This is our 3rd year partnering with our friends at Flynn’s Farm and we hope this is the most generous year yet! We will top off the drive with a benefit workout on 12.19- RSVP now @ our Facebook Annual Toy Drive Page. CLICK HERE.

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3. *Vagabond Holiday Party on Friday, December 18th @ 9:00 am*

Join us all on Saturday, December 18th from 7:00 pm to Midnight, as we celebrate the Holidays with our closest Vagabond Friends for our Fifth Annual Vagabond Holiday Party. This year we will once again have music from a DJ, catered food, dancing, drinking, and games. Save the date and go to our Facebook Annual Holiday Party. CLICK HERE.

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4. *Vagabond Circuit Training Class Starts on Sunday, January 10th*

Attention all Vagabonds:  Announcing the installment of the Winter Vagabond Interval Training Workshop! This 8 week, one-hour long class will take place every Sunday at 8:00AM starting Sunday, January 10th. This aerobic style/sweat class which is uniquely designed to keep the body moving in short or long periods of time with rest built in between.

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5. Vagabond Next Beginners Class on January 4th, January 11th, and January 27th: New Year Special

Vagabond will be offering its Annual January Special for the month. All new clients and members who sign up for the Beginner Classes in January 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 January Special at Vagabond.

Heather K.

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Choice
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3 Sets of the following:
20 Seconds of Burpees
Rest 10 Seconds
20 Seconds of Airdyne/Row
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
High Bar Back Squat or Front Squat/Posterior Chain/Upper Body Pull + Long Conditioning
A1. High Bar Back Squat, 2 reps x 5 sets @ 85%, rest 1 minute
Or
Front Squat, 4 reps @ 65% x 5 sets, rest 1 minute between sets.
If you are restricted from Back Squat, then perform Front Squat
A2. Side Bridges, 25 seconds/each side, perfect position, scale if necessary to Knee Side Bridges x 5 sets, rest 1 minute between sets.
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B. 4 Rounds for time of the following:
7 Deadlifts @ 135/95 lbs, 105/75 lbs
14 Calorie Airdyne or 10 Calorie Assault Bike
21 Sit-Ups
B. Fitness Phase
High Bar Back Squat + Posterior Chain/Core + Long Conditioning or Sets Basic Lactate Work
A1. High Bar Back Squat, 75% x 2 reps, 80% x 2 reps, 85% x 2 reps, 90% x 1 rep, rest 1 minute between sets.
Total 4 sets
A2. Ring Dips, 6-8 reps @ 20×1 x 4 sets, rest 1 minute between sets.
People can scale to Bar Dips, 6-8 reps or Push-Ups, 10-12 reps x 4 sets
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B. 4 Rounds for time of the following:
7 Cleans @ 115/75 lbs, 95/65 lbs
14 Toes to Bar or Knees to Chest
21 Box Jumps @ 24/20 inches
C. Competition Phase
Snatch + Clean and Jerk + Pause Back Squat(3 Second) + Posterior Chain/Upper Body Pull + Midline Accessory or Row or Airdyne Aerobic Work Interval
A. Front Squat, work to 90% of your Best Front Squat for 1 rep, then of that 90%, perform 3 reps x 3 sets @ 75% of that Percentage, rest as needed between sets.
Use 5 sets or less to work up to 90%
B. Split Jerk, 80% x 1.1 x 3 sets, 85% x 1.1 x 2 sets, rest 2 minutes between sets.
C. Jerk Dip, 90% of best Jerk x 3 reps, 95% x 3 reps, 100% x 3 reps, 105% x 3 reps, rest 1 minute between sets.
D. Snatch Push Press, 70% x 5 reps, 75% x 5 reps, 80% x 5 reps x 2 sets, rest 1-2 minutes between sets.
Percentages based off of 1 Rep Max Snatch
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E. 1-2-3-4-5-4-3-2-1 of Muscle-Ups, rest as needed between sets
Try to get high on rings on sets of 1 and 2
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F. Row 500 Meters x 6 sets, rest 2 minutes between sets.
This is an aerobic effort for sustainability, so do not go all out, keep this at about 85% of your best 500 meters, so take about 10-15 seconds off of your best 500 meter row, so if your best row is 1 minute and 30 seconds, hit 1 minute and 45 seconds on every set or close to it
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