"Friday 5.20.2016 + Next Vagabond Beginners Class: June 6th"
Schedule for the Weekend
1. Saturday, May 21st, 2016: 9:00 am Lifestyle + Fitness Phase Class
2. Saturday, May 21st, 2016: 10:00 am Competition Phase Class
3. Sunday, May 22nd, 2016: 10:00 am Vagabond Powerlifting Class
4. Sunday, May 22nd, 2016: 8:00 am Vagabond Circuit Training Class Week 5
5. Sunday, May 22nd, 2016: 9:00 am to 11:00 am Open Gym
Gym Brief for the Week
1. Vagabond Next Beginners Class on June 6th:
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 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.
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.
I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of Coach Dynamic Warm-Up
3-4 Minutes of the following:
Run 100 Meters or Airdyne 20 Seconds
10 goblet squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
A. Sumo Deadlift, 5 reps moderate weight x 3 sets, rest as needed between sets.
Build up in weight in every set
B1. Banded Pull Aparts, 20 reps x 3 sets, rest 30 seconds between sets.
B2. DB Bench Press, 10-12 reps @ moderate weight x 3 sets, rest 30 seconds between sets.
C. 3 Rounds for time of the following:
400 Meter Run or 500 Meter Row
15 Shoulder to Overhead or DB Push Press @ Moderate Weight
B. Fitness Phase
Posterior Bending + PC Assistance/Upper Body Pull + Conditioning
A. Sumo Deadlift, 2 reps x 8 sets @ 55%, rest 30 seconds between sets.
We worked to a heavy set of 1 on May 13th
B1. DB Split Squats, 8-10 reps/each side x 3 sets @ moderate weight, rest 45 seconds between sets.
B2. Glute Bridges or Hip Thrusts, 8-10 reps x 3 sets, rest 45 seconds between sets.
C. AMRAP 12 Minutes of the following:
12 Pull-Ups or Jumping Pull-Ups
200 Meter Run
12 American Kettlebell Swings
C. Competition Phase
Dynamic Effort Lower Body + Regionals Simulation Individual Workout
*This is last week of Regionals and Opens Prep Training, next week we will be back to full Competition Phase Training for Week 1.*
A. Squat Snatch, 1.1 rep every minute x 10 minutes, add weight as you see fit.
B. Snatch Pulls, 3 reps x 5 sets @ 105%, rest 1 minute between sets.
C. Sumo Deadlift against bands, 10 sets x 1.1 @ 55%, rest 45 seconds.
D1. Reverse Hypers, 15 reps x 3 sets @ 50%, rest 30 seconds
D2. Banded Leg Curls, 25 reps x 3 sets, rest 30 seconds.
D3. Strict Handstand Push-Ups, 6-10 reps total x 3 sets, rest 60 seconds.
E. 4 Rounds of the following:
5 Power Cleans @ 135/95 lbs
10 Bar Facing Burpees
15 Cal Assault Bike
40 Double Unders
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