Vagabond of the Month for April:
Alani Ryan-CLICK HERE FOR FULL BIO.
“I’ve always considered myself an active person who likes to workout. However, since joining Vagabond I truly love the challenges of the workouts. I feel a push like never before and enjoy the encouragement of the coaches and community. I still have more work to do and I know that will come with patience and practice. I look forward to more growth and am proud of where I am thus far in my fitness journey thanks to Vagabond.”
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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:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of coach option foam roll, focus on IT Band thru quads down to calf/each side.
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3 Sets of the following of Coach Run Warm-Up:
20 Seconds of Burpees
Rest 15 Seconds
30 Seconds of Airdyne
Rest 15 Seconds
20 Seconds of Plank Holds
Rest 15 Seconds
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II. Phases Strength + Conditioning:
A. Lifestyle Phase
Upper Body Pull/Core/Upper Body Pull/Upper Body/PC + Conditioning
A1. Strict Mcgill Pull-Up Cluster Pronated, 1.1.1.1.1.1 x 3 sets, rest 45 seconds.
When you perform these clusters, these are unweighted, make sure you pull up quick, and relax body before you grab pull up bar.
1. People can modify to Active Pull-Up Hangs, 20 seconds, rest 10 seconds, 20 seconds, rest 10 seconds, just small lift up with scap and feet in front.
2. People can also do Lat Pull-Downs, 12-15 reps x 3 sets.
A2. Single Leg In-Place-Split Lunge, 8 reps/each leg x 3 sets, rest 45 seconds.
A3. DB External Rotations, 8 reps/each arm x 3 sets, rest 45 seconds.
A4. Side Bridge 4 Point Progression, 30 seconds/each side x 3 sets, rest 45 seconds.(Start on side on knees, and work your way to holding self up with both legs out.)
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B. Conditioning of the following:
5 Sets of the following:
75 Second Row Cals or 10 Meter Shuttle Run
Rest 15 Seconds
45 Seconds of KB Farmer’s Hold
Rest 15 Seconds
30 Seconds of DB Thrusters or Barbell Thrusters @ 75/45 lbs
Rest 30 Seconds
Total Time: 20 Minutes
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B. Fitness Phase
Upper Body/Core/Upper Body/Core + Conditioning
A. Clean Pull, 90% of best clean, 3 reps x 5 sets, rest 1 minute between sets.
Last Time 1RM Tested: December 6th, 2018 or October 18, 2018
B1. Single Leg Lateral March, 8 reps/each leg x 3 sets, rest 45 seconds
B2. Side Bridge 4 Point Progression, 30 seconds/each side x 3 sets, rest 45 seconds.(Start on side on knees, and work your way to holding self up with both legs out.)
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C. Conditioning of the following:
5 Sets of the following:
75 Second Cal Assault Bike or 10 Meter Shuttle Run
Rest 15 Seconds
45 Seconds of Jump Rope-Single or Double Unders
Rest 15 Seconds
30 Seconds of KB Farmer’s Walk Double Arm @ 10 meter intervals
Rest 30 Seconds
Total Time: 20 Minutes
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C. Competition Phase
Squat Base + Snatch + Clean and Jerk + PC/Core/Upper Body + Run Conditioning
A. Front Squat Band Speed, 3 reps x 8 sets, 30%, rest 30-45 seconds.
B. Snatch, 65% x 2 reps, 70% x1.1 reps, 75% x 1.1 reps, 65% x 1.1 reps, 70% x 1, 75% x 1.1, rest as needed.
C. Power Clean and Jerk, same %’s as snatch for Friday
D1. Ring Muscle-Ups, 2-3 or 4-5 reps x 4 sets, rest as needed between sets.
D2. Deadbug Pressing Against Wall, 8 reps/each side x 4 sets, rest as needed between sets.
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E. For Time of the following:
Run Conditioning of the following:
3 x 800 Meter Run @ 75% effort, rest 6 minutes or more between sets.
If you missed last week, then do last Friday Running Program.
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