Vagabond of the Month for February: Jennifer Fiola
“Best thing about Vagabond: The community and the coaches. Everyone has been so nice and welcoming! I spent almost 3 years at another crossfit gym and knew that I needed to find another gym with the same concepts and couldn’t just join a regular gym. I found Vagabond and joined during the beginning of the Covid-19 pandemic and wished I had joined sooner! So happy to be a part of the Vagabond family. Kevin and his dedication to his business and members. His positive texts and check ins are always so nice and help keep you motivated! I love how focused Vagabond is on giving back to the community all the time, especially during this past crazy year! “
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RULES FOR MASK WEARING INSIDE GYM:
Starting as of this Friday, November 6th, people will have to wear masks while they walk into building like they have and go to their X, once they are at X or there designated spot, you must leave mask present on face(WE OFFER BREATHABLE APPARATUS TO GO INTO YOUR MASK TO ALLOW BETTER BREATHING OPTIONS), and while moving around inside gym, they must put mask on and have by persons!
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Vagabond Open Gym Format New Schedule When Officially Open
Here is our new schedule to allow all to have more time to get to the gym during this “new normal”. This will allow all of you not too stress about getting to a class but be able to show up when you want and with your friends as well. This will allow us as a staff to shift our focus on coaching, teaching, helping and guiding each person and small group to the best of their ability and be able to give you guys more from all our staff and coaches during the open gym hours for PROPER, GUIDED COACHING instead of just managing a class. This will also allow all to feel comfortable in smaller groups and be able to choose when you want to come in! We will still have group classes on the weekends and our ever famous Partner Workout Saturday! More info to come but still same workouts from all 3 phase AND babysitting from 9-10 am as always. As 9 years ago I developed this 3 phase system to allow for more options for Vagabonds and to keep safe and be productive and this is the VBWAY!
PLEASE CLICK HERE FOR NEW FULLY UDATED OPEN GYM FORMAT SCHEDULE
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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5 Minutes of the following:
Client Option Warm-Up
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2 Sets of the following:
5 inch worms + Run 100 Meters + 10 Jumping Jacks + Run 100 meters + 5 Broad Jumps(GET READY) + Run 100 Meters
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II. Phases Strength + Conditioning:
A. Lifestyle Phase:
Posterior Bending + Conditioning
A1. Sumo Deadlift, 1 rep heavy(may work to a heavy single during the 5 sets) x 5 sets, rest 30 seconds.
*1RM Data: 9/16/20*
*Last week we did 2 reps x 5 sets*
A2. Box Jumps, 8 reps x 5 sets, rest 30 seconds.
B1. Barbell Row, 8 reps x 4 sets, rest 30 seconds.
B2. Monster Band Walks, 10 reps/each way x 3 sets, rest 30 seconds.
B3. KB Row, 6 reps/each arm heavy x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
2 Sets of the following:
9 Minutes of the following:
15 Cal Row(Run 300 Meters or 12 Cal Assault Bike)
6 DB Push Press
20 Second Plank Hold or Plank Walk-Outs or FLR Holds or Shoulder Taps
8 Cal Row(Run 200 Meters or 8 Cal Assault Bike)
6 TRX Row
4 Split Stance/each leg weighted external load
*Rest 2 minutes between sets*
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B. Fitness Phase
Lower Body Squatting + Conditioning
A1. Front Squat(Heel Lift If Needed), 80-90% of 1RM, 1 reps x 5 sets, rest 15 seconds.
*1RM Data: November 20th, 2020*
A2. Squat Jump, 5 reps + Broad Jumps, 5 reps x 5 sets, rest 60 seconds.
*Go to Parallel Squat and explode up and Jump.*
B1. Barbell RDL, 8 reps x 3 sets, rest 30 seconds.
B2. Single Leg Split Squats, 5 reps/each leg x 3 sets, rest 30 seconds.
*Use weighted external option challenge set
*Little Lean forward, shoulders slightly in front of hips*
B3. Banded or Cable Leg Curls, 20 reps x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
Start: 1000 Meter Row or 800 Meter Run
Right into the following of:
18 Minutes of the following:
10 DB Floor Press or 5 DB Snatch/each arm
100 Meter Run or 150 Meter Row
10 No Push-Up Burpees
100 Meter Run or 150 Meter Row
10 Step-Ups/each leg or Walking Lunges or Goblet Squats or Ball Slams
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