"Friday 5.12.2017"

*Gym Brief for the Week*
1. Vagabond Next Beginners Class on May 15th:
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.
2. Vagabond Second Annual Mother’s Day Workout on Sunday, May 14th @ 9:00 am
Please join us for the 2nd annual Vagabond Mother’s Day benefit workout for the fight against breast cancer! 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 and will walk 3 days/ 60 miles this year to end breast cancer.
This special workout will take place on Mother’s Day, Sunday May 14th 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.
3. Vagabond CrossFit Performs “Murph” on Monday, May 29th @ 9:00 am
We will be taking part in our Third Annual Memorial Day Workout called ” Murph”. This workout is consider one of the first Hero Workouts in CrossFit, and it is a great way to honor those who have made the ultimate sacrifice to protect us and serve us during their time in the military. Click HERE to learn more information.


I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of coach option
Coach Run Warm-Up:
2 Sets of the following:
20 Seconds Airdyne/Row
Rest 10 Seconds
20 Seconds of Scap Push-Ups
Rest 10 Seconds
20 Seconds of Indian Push-Ups
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bending Posterior + PC/Core + Conditioning
A. Parallel Box Squat, 2 reps x 8 sets @ 50% of 1RM, rest 30 seconds.
Get 1RM data from August 15th, 2016 + March 9th, 2017
B1. Single Leg Dumbbell Romanian Deadlift(Double Arm), 8 reps/each leg x 2 sets, rest 45 seconds.
B2. Side Bridges, 25 seconds/each side x 2 sets, rest 45 seconds.
C. 16 Minute AMRAP of the following:
60 Meter KB Farmer’s Walk(Up and Back to Grass)
12 DB Push Press(Scale up to Barbell Push Press @ 75/45 lbs)
100 Meter Run
12 Walking Lunges w/ DB’s(6/each leg)
B. Fitness Phase
Bending Posterior + PC/Core + Conditioning
A1. Single Leg Dumbbell Romanian Deadlift, 8 reps/each leg x 3 sets, rest 45 seconds between sets.
A2. Side Bridges, 25 seconds/each side x 3 sets, rest 45 seconds between sets.
A3. Goblet Squats @ 4 second slow tempo down @ 1 second pause in bottom x 20 reps x 3 sets, rest 45 seconds.
Push yourself on these, these are supposed to be hard and grinding at the last few reps
B. 16 Minute AMRAP of the following:
60 Meter Sled Push @ unweighted(Up and Back to Grass)
12 Kettlebell Swings American or Russian
200 Meter Run
12 Walking Lunges w/ KB in Goblet Hold Position
If we have shortage of sleds, then at the start, some people start on sleds, others start at the run or Lunges.
C. Competition Phase
Dynamic Effort Lower Body + Olympic Pull or Clean and Jerk + PC/Core + Lend2
A. Sumo Deadlift w/chains, work to a heavy set of 2, 10-12 minute time limit.
Compare to April 28th, when we did a set of 3, make sure chains are in the middle, wide stance, chest up, drive thru heels…
B. Clean and Jerk Clusters, 1.1.1 @ 60%, 1.1.1 @ 65%, 1.1.1 @ 70%, 1.1.1 @ 75%
C1. Muscle-Ups Ring, 3-5 reps total x 4 sets, rest 1 minute.
C2. Banded Leg Curls, 20 reps x 4 sets, rest 1 minute
C3. Pistols, 6/each leg x 4 sets, rest 1 minute.
C4. Reverse Hyper, 10 reps @ heavy weight x 4 sets, rest 1 minute.
D. Conditioning Piece:
6 Rounds for time of the following:
12/8 Calories Assault Bike
12 Kettlebell Swings American @ 53/35 lbs
12 Wall Balls @ 30/20 lbs
Women go to 9 foot target
If you do not an assault bike, then perform 200 Meter Run
If you do not have a 30 lbs ball, then perform 20 lbs and perform 20 reps each round.
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