Gym Brief for the Week
1. Vagabond Next Beginners Class on August 1st + Vagabond Referral Program:
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.
Those who refer are current Vagabond Members, if you refer someone to our next Beginners Class, and they sign up for group classes, then you will earn yourself a free month membership the following month!
Win Win for all involved!
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2. SugarWOD released at Vagabond as new tracking system for data and workouts
At Vagabond, we emphasize a supportive community, measuring progress, and celebrating success all of which starts with a supportive coach to athlete relationship. We believe our commitment to these values has helped us create a world-class environment for our athletes.
You can also find it on the Vagabond webpage on the right hand side in a Black Font that says, “WORKOUTS”, and see how yourself and others are doing on a daily basis.
The Workout will be directly sent to your phone as well, when you download the app, you can use your email or Facebook account, and every night at 8 pm, you will get an update to your phone for the workout for the following day!
Download the APP now and get to tracking, and join the Vagabond CrossFit Community(BOX) as they call it.
SUGARWOD WEBPAGE.
3. Vagabond CrossFit Third Annual Internal Competition on Saturday, August 13th. Sign up will be released soon.
The third annual Vagabond Internal Competition will be taking place on Saturday, August 13th. The registration link and information is released and ready to go. There will be scaled and rx divisions, and there will be standards for each one. All Vagabonds can take part in this, no matter what level you are at during this point. Looking to have fun and have something to train for this summer, then this is the way to go!
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4. 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
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3-5 minutes of coach option
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3 Sets of the following of Coach Run Warm-Up:
15 Seconds of Burpees
Rest 15 Seconds
30 Seconds of Airdyne
Rest 15 Seconds
15 Seconds of Hollow Holds
Rest 15 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Posterior Chain Bending + PC/PC/Core + Short Conditioning
A. Traditional Deadlift, 2 reps x 4 sets, rest 90 seconds between sets.
Go up in weight every set if you feel comfortable
Last week we did 3 reps x 5 sets-go up in weight from last week
B1. Banded Leg Curls, 20 reps x 3 sets, rest 45 seconds between sets.
B2. Tall Kneeling Pallof Press, 20 reps total(10 reps/each way) x 3 sets, rest 45 seconds between sets.
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C. Complete the following of:
AMRAP 9 Minutes of the following:
9 Push Press @ 95/65, 75/45 lbs(Scale to DB Push Press if needed)
7/5 Calorie Row
5 Front Squats(Scale to Goblet Squats if needed)
Input into SUGARWOD How Many Rounds you got
B. Fitness Phase
Posterior Bending + PC/Upper Body Press/Core + Short Conditioning
A. Back Squat Regular Stance to Box, 55%, 3 reps x 8 sets, rest 30 seconds between sets.
B1. Banded Leg Curls, 20 reps x 3 sets, rest 45 seconds between sets.
B2. Strict Pronated Pull-Ups, 10-12 reps total x 3 sets, rest 45 seconds between sets.
Scale to Negative Pull-Ups, 5 reps total or Lat Pull-Downs, 10-12 reps x 3 sets
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C. Complete the following of:
AMRAP 9 Minutes of the following:
9 Hang Power Cleans @ 115/75 lbs, 95/65 lbs, 75/55 lb
100 Meter Run
5 Front Squats @ Above Weight
Input into SUGARWOD how many rounds you got
C. Competition Phase
Bending Posterior + Clean Variations + Lower Body + Single Leg/Posterior/Core + Gymnastics Fatigue
A. Power Clean + Hang Sq Clean + Front: 4 x 1 + 1 + 1 @85%, every 90s.
B. Speed Back Squat w. chains: 5 x 5 @60% + 25% chains, every 90s.
C. Seated Box Jumps w. weight vest: Accumulate 20 jumps adding heigh as needed. Rest 60s.
D. Reverse Hypers: 3 x 20-25 @50%. Rest 90s.
E. Front Rack Reverse Lunge @ moderate weight, 3 x 10 ea. Rest 60s.
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C. AMRAP 16 Minutes of the following:
Run 400 Meters
9 Hang Power Cleans @ 135/95 lbs
Post Comments to Group Page.