"Friday 4.1.2016 + Schedule for the Weekend + Vagabond Night Out this Saturday"

Schedule for the Weekend

1. Saturday, April 2nd, 2016: 9:00 am Lifestyle/Fitness Phase

2. Saturday, April 2nd, 2016: 10:00 am Competition Phase Class

3. Sunday, April 3rd, 2016: 9:00 am-11:00 am Open Gym Format

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Gym Brief for the Week

1. Vagabond Next Beginners Class on April 25th: 

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. Vagabond Night-Out Celebration of End of Opens on Saturday, April 2nd

Join us for a night out to celebrate the completion of the CrossFit Open! We will also announce the winner of the check in contest! This is always a fun night out! RSVP! Come by the Blackthorne Publick House for drinks and a good time!

Vagabond Invite Page.

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3. Vagabond First Annual Mother’s Day Workout in Support of Breast Cancer on Sunday, May 8th

Please join us for the first annual Vagabond Mother’s Day benefit workout to support Susan G. Komen and the fight against breast cancer where their mission is: To save lives and end breast cancer forever by empowering others, ensuring quality care for all and investing in science to find the cures.

We’ve all been touched by this disease which does not discriminate. Our great friend and long-time Vagabond member, Robin Johnson Taylor, is a two-time breast cancer survivor. She is deeply involved with the Susan G. Komen 3 day walk and will walk 3 days/ 60 miles this year, with a crowd of incredible supporters and survivors, to end breast cancer.

This special workout will take place on Mother’s Day, Sunday May 8th at 9:00 AM. Friends and family are welcome to join in on the fun: wear pink (if you can), bring a $20 donation at the door, and let us know who you’re working out in memory or support of. Event T-shirt pre-sale will be available soon- be on the lookout.

Let’s do this as a community, in honor of our mothers, grandmothers, wives, sisters, daughters, aunts and friends and make a difference together.

Erin Stuart

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 option
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3 Sets of the following of Coach Run Warm-Up:
15 Seconds of Burpees
Rest 15 Seconds
30 Seconds of Airdyne
Rest 15 Seconds
15 Seconds of Hollow Holds
Rest 15 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Vertical/Upper Body Pull + Conditioning
A. Push Press Moderate, touch n go, 5 reps moderate weight x 3 sets, rest 1 minute between sets.
B1. Strict Weighted Pull-Up Cluster, 1.1.1 x 3 sets or Negative Pull-Ups, 1.1.1 x 3 sets, rest 60 seconds between sets.
B2. DB Zotman Curls, 10-12 reps x 3 sets, rest 60 seconds between sets.
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C. 1 Round of the following:
2 Minutes of Airdyne/Assault
25 Kettlebell Swings
15 Burpees
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Rest 1 minute
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2 Rounds of the following:
1 Minute of Airdyne/Assault
15 Kettlebell Swings
10 Burpees
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Rest 2 Minutes
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3 Rounds of the following:
30 Seconds of Assault/Airdyne
10 Kettlebell Swings
5 Burpees
B. Fitness Phase
Posterior Bending + PC Assistance/Upper Body Pull + Conditioning
A. Power Clean, 1.1.1, heavy set of clusters x 3 sets, rest 60 seconds between sets.
B1. Back Extensions, 10-15 reps x 3 sets, rest 45 seconds between sets.
B2. Deadbug on Floor, 10 reps/each side x 3 sets, rest 45 seconds between sets.
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C. 1 Round of the following:
2 Minutes of Row
30 Wall Balls
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Rest 1 minute
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2 Rounds of the following:
1 Minute of Row
20 Box Jumps
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Rest 2 Minutes
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3 Rounds of the following:
30 Seconds of Row
15 Wall Balls
C. Competition Phase
I.Team Vagabond Regionals Prep Schedule
Dynamic Effort Lower Body + Gymnastics Prep Skill Work + Individual Cycle Training
A. Wide Stance Box Squat Against Bands, 10 reps x 2 sets @ 40%(Green Men/Red Women), rest 45 seconds.
B. Speed Pull Deadlifts against band, 1 rep x 8 sets @ 60%(Blue Bands for All), rest 45 seconds.
C. Seated Box jumps, Accumuluate 20 reps, set up one box you will be seated on, and jump onto another box.
D. Reverse Hyper, 10 reps x 4 sets, same load as Monday, rest 60 seconds.
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E. 4 Sets of the following:
A1. Handstand Walking, 25 Feet Fast, only one way, rest 15 seconds.
A2. Legless Rope Climbs, 2 reps, rest 30 seconds.
A3. Pistols, 8 reps.each leg, rest 60 seconds between sets.
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B. 3 Rounds for time of the following: Individual
25 Thrusters @ 75/55 lbs
20 Lateral Burpees
Rest 3-5 Minutes Between Sets Depending on Athlete and Heart Rate
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II. Competition Phase Prep Opens 2017 Schedule:
A. High Bar Back Squat, 2 reps x 10 sets @ 55%, rest 30 seconds between sets.
B1. Weighted Back Extensions, 10-12 reps x 3 sets, rest 45 seconds between sets.
B2. Seated Box Jumps, 5 reps x 3 sets, rest 45 seconds between sets.
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C. AMRAP 16 Minutes of the following:
15 Thrusters @ 65/45 lbs
15 Pull-Ups
15 Burpees
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