"Friday 5.13.2016 + Schedule for the Weekend"

Schedule for the Weekend

1. Saturday, May 14th, 2016: 9:00 am Lifestyle + Fitness Phase Class

2. Saturday, May 14th, 2016: 10:00 am Competition Phase Class

3. Sunday, May 15th, 2016: 9:00 am Vagabond Gymnastics Class

4. Sunday, May 15th, 2016: 8:00 am Vagabond Circuit Training Class Week 4

5. Sunday, May 15th, 2016: 9:00 am to 11:00 am Open Gym

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Gym Brief for the Week

1. Vagabond Next Beginners Class on May 16th:
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 CrossFit Team Goes to the East Regional to Compete from Friday, May 27th thru Sunday, May 29th

Your Vagabond CrossFit Team will be competing at the CrossFit Games East Regional for the second year in a row, representing the Northeast Region in the East Regional against the top 30 teams in the whole East Region of the United States and Canada. You can buy tickets online by clicking HERE.

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3. Vagabond Annual Summer Party on Saturday, July 23rd @ Flynn Farm, start time 3:00 pm

This will be Vagabond’s Fourth Annual Summer Party. Our host will be the Flynn’s, and will be a Pool Party at their 30 acre Farm. Great Scenery, Great Farm, and Great Time.

All Vagabonds are encouraged to join, and kids are welcomed in the afternoon hours for a great time.

VBC

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 Banded Hamstring Stretch-2 Minutes/each side
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3-4 Minutes of the following:
Run 100 Meters or Airdyne 20 Seconds
10 goblet squats
5 indian push-ups
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Conditioning Day
A. Front Squat Cluster, 1.1.1 @ 70-75% x 3 sets, rest 1 minute between sets.
B1. Banded Leg Curls, 20 reps x 3 sets, rest 45 seconds between sets.
B2. DB Walking Moderate Lunges @ 11×1, 10/each leg x 3 sets, rest 45 seconds between sets/
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C. AMRAP 14 Minutes of the following:
14/11 Cal Row
8 DB Thrusters or Barbell Thrusters @ 75/45 lbs
14 Ball Slams
B. Fitness Phase
Posterior Bending + PC Assistance/Upper Body Pull + Conditioning
A. Sumo Deadlift, work to a heavy single, 10 minute time limit.
We worked to a heavy set of 2 on April 21st
B1. Banded Leg Curls, 20 reps x 3 sets, rest 15 seconds.
B2. Sled Walks, 60 Meters @ 135 lbs Men/75 lbs Women x 3 sets, rest 45 seconds between sets.
*Up and Back in Parking lot to Grass and Back*
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C. AMRAP 14 Minutes of:
30 Second Assault/Airdyne-Keep track of Calories-Get Same Amount Everytime
8 Thrusters @ 95/65, 75/45 lbs
100 Meter Run
C. Competition Phase
I. Vagabond Regionals Training 2016
Dynamic Effort Lower Body + Regionals Simulation Individual Workout
A. Squat Snatch, 1.1 Squat Snatch starting at 50%, and adding what you see fit, every 2 minutes, complete 8 sets in total.
B. Snatch Pulls, 5 reps x 5 sets @ 85%, rest 1 minute between sets.
C. Sumo Deadlift against bands, 10 reps x 1.1 @ 50%, every 30 seconds.
D1. Reverse Hypers, 4 sets x 10 reps @ 50%, rest 30 seconds.
D2. Banded Push-Downs, 20 reps x 4 sets, rest 30 seconds.
D3. Banded Leg Curls, 15 reps x 4 sets, rest 60 seconds.
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E. For Time of the following:
Row 1000 Meters
80 Feet Handstand Walk(That is 2 trips in the gym)(40 feet increments)
Run 800 Meters
80 Feet Handstand Walk
Assault Bike 45/40 Calories
80 Feet Handstand Walk
II. Vagabond Opens Training 2017
A. Power Snatch @ 65%, complete 3 touch n go reps every minute x 8 minutes.
B. Squat Clean @ 65%, complete 3 touch n go reps every minute x 8 minutes.
C. Thrusters, complete 15-12-9-6-3 @ 115/75 lbs, must be unbroken, rest as needed between each set.
D. AMRAP 14 Minutes of the following:
9 Kettlebell Swings
7 Kipping Handstand Push-Ups
100 Meter Run
5 Power Snatch @ 115/75 lbs
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