1. Vagabond Next Beginners Class on May 6th, 2019:
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 Ladies Night Out on Saturday, May 4th @ 7:00 pm:
Join us for a ladies night in at Vagabond CrossFit on May 4th at 7:00PM! Wine tasting is a fun way to learn about wine while enjoying the great company of friends in a private setting; sipping inside of a gym takes it to the next level! Tim Paulus, a VBC member, Culinary Institute of America graduate, and Wine Buyer for a gourmet grocer on the South Shore, will hang out at Vagabond with a selection of 8 wines to sip, savor, and enjoy along with personalized tasting notes. For 90 minutes, he will cover everything from tasting tips, wine facts, food pairing ideas and anything else VBC members may be interested in regarding the wine industry. Don’t miss out on this fun night whether you’re a wine novice or a cork dork – everyone will feel welcome!
You must pay and sign up in advance. Please join this event but note that your spot is guaranteed only with payment:
$20 fee on account charge
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3. Vagabond Mother’s Day Workout for Breast Cancer Research on Sunday, May 12th @ 9:00 am:
This will be our 5th year running this Annual Mother’s Day Workout for the Susan G Komen Fundraiser. All proceeds with T-Shirt and Tank-Top Sales will go towards donation for Vagabond Friend and Member, Robin Johnson Taylor, who is a 2 time survivor from breast cancer. Come 9 am on Mother’s Day Workout and take part in a great cause and suggested donation for those who do not get t-shirts, can be $20 if you want to donate that day!
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4. Kettlebell Kitchen At Vagabond:
We are excited to announce our partnership with Kettlebell Kitchen- a performance food brand! Meals crafted by classically trained chefs, KettlebellKitchen is an easy & convenient way to clean up your nutrition, recover faster, work harder, and have fresh meals delivered right to the gym. Fuel the hardest working machine you know- your body!”
They will make their first delivery to our gym on Monday, January 22nd (and every Monday & Thursday).
The order cutoffs are:
• Wednesday (Today!) evening by midnight for Monday delivery • Saturday evening by midnight for Thursday delivery
The complete menu, along with ingredient lists and nutrition facts can be found here:
http://kettlebellkitchen.com/menu.php
Ordering instructions and FAQs can be found here:
http://www.kettlebellkitchen.com/frequently-asked-questions/
Please use the gym zip code 02375 when building your account.
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option Warm-Up
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3 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Indian Push-Ups
Rest 10 Seconds
30 Seconds of KBS
Rest 10 Seconds
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II. Phases Strength + Conditioning:
A. Lifestyle Phase
Upper Body Pull/Core/Upper Body Pull/Upper Body/PC + Conditioning
A1. Barbell Row, 8-10 reps @ 31×1 x 3 sets, rest 45 seconds.
If people want to modify or sub to Lat Pull-Downs, 12-15 reps x 3 sets.
A2. Single Leg Box Step-Ups, 8 reps/each leg x 3 sets, rest 45 seconds.
A3. DB Powell Raises, 8 reps/each arm x 3 sets, rest 45 seconds.
A4. Side Bridge 4 Point Progression, 25 seconds/each side x 3 sets, rest 45 seconds.
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B. Conditioning of the following:
From Minute 0 to Minute 10 complete the following of:
10 Cal Assault Bike
10 Russian KBS
20 Second Plank Hold
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Rest from Minute 10 to Minute 12
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From Minute 12 to Minute 22 complete the following of:
10 Cal Assault Bike
10 Ring Rows @ Slow, Controlled Tempo
20 Second Plank Hold
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B. Fitness Phase
Upper Body/Core/Upper Body/Core + Conditioning
A. Snatch Pull, 90% of best snatch, 3 reps x 5 sets, rest 1 minute between sets.
Last Tested 1RM: April 10th, 2019 + November 29th, 2018
B1. Single Leg Lateral Squat, 8 reps/each leg x 3 sets, rest 45 seconds
B2. Deadbug Pressing Against Wall, 8 reps/each way x 3 sets, rest 45 seconds.
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C. Conditioning of the following:
12 Cal Row
12 Box Step-Ups Weighted(KB or DB in each hand)
12 Ball Slams or 20 Second Plank Hold(Client Option)
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Rest from Minute 10 to Minute 12
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From Minute 12 to Minute 22 complete the following of:
12 Cal Row
12 Goblet Squats @ DB Weight(NO KB)
40 Meter Farmer’s Carry(Coach make 20 Meter turn around outside or 10 meter turn around inside)
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C. Competition Phase
Squat Base + Snatch + Clean and Jerk + PC/Core/Upper Body + BB Conditioning
A. Front Squat Chain Speed, 2 reps x 10 sets, 30%, rest 30-45 seconds.
B. Banded Deadlift, 30%, 2 reps x 10 sets, rest 30-45 seconds.
C. Snatch, 60% x 2 reps, 65% x1.1 reps, 70% x 1.1 reps, 75% x 1.1 reps, 80% x 1, 70% x 1.1, 75% x 1.1, rest as needed.
D. Power Clean and Jerk, same %’s as snatch for Friday
E. Strict Handstand Push-Ups, 4-6 reps x 5 sets, rest as needed.
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E. For Time of the following:
Run Conditioning of the following:
4 x 600 Meter Run @ 70% effort, rest 4 minutes or more between sets.
If you missed last week, then do last Friday Running Program.
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