1. Vagabond Next Beginners Class on August 5th, 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. 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.
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3. Vagabond Throwdown Competition with CrossFit First Down of Mansfield on Saturday, September 28th
SAVE the DATE for the annual member THROWDOWN! This year we are holding this members-only competition at Vagabond for Vagabond Members and CrossFit First Down of Mansfield from 9AM-3PM on Sept. 28th- registration is live! This is always a great day at Vagabond and is open to all fitness levels for RX or Scaled. If you’re thinking of a great challenge or pushing yourself in a new way, think about signing up! We’ll also need lots of judges! Any questions, please ask any coach and be on the lookout for the sign up soon! Cost to compete is $25 and includes a custom t-shirt from Forever Fierce-Judges get free t-shirts! This is a great community builder and a great way to spend a Saturday with your friends and fellow members of the gym. One male and one female from both divisions will be crowned winner at the end of the day!
The Challenge will test familiar movements and energy systems that we train on a consistent basis at the group classes- All are encouraged to participate in this fun day! Here’s Some General Standards for the Vagabond Internal Competition- official workouts to be announced soon!
CLICK BELOW TO REGISTER TO COMPETE/VOLUNTEER.
https://vagabond-crossfit.triib.com/events/throw-down-competition-vagabond-crossfit-first-down/
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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2 Sets of the following of Coach Run Warm-Up:
30 Seconds of Goblet Squats(Heel Lift if needed-choose people)
Rest 15 Seconds
45 Seconds of Row/Run
Rest 15 Seconds
30 Seconds of Plank Holds
Rest 15 Seconds
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II. Phases Strength + Conditioning:
A. Lifestyle Phase
Upper Body Push/Upper Body Push/Curl Variation/Core + Conditioning
A1. Single Arm DB Floor Press, 5 reps/each arm x 3 sets, rest 45 seconds.
Go up in weight from July 12th, we did 6 reps/each arm for single arm db floor press.
A2. DB Powell Raises, 8 reps/each arm x 3 sets, rest 45 seconds.
A3. Banded Push-Downs, 20 reps x 3 sets, rest 45 seconds.
A4. DB Zotman Curls, 10-12 reps x 3 sets, rest 45 seconds.
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B. Conditioning of the following:
6 Sets of the following @ Moderate Effort of:
1 Minute Shuttle Run or Cal Row
Rest 15 Seconds
45 Second Front Lean Rest Hold or Plank Hold-Client Choice
Rest 15 Seconds
30 Seconds Russian KBS or Ball Slams-Client Choice
Rest 30 Seconds
Total Time 19:30
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B. Fitness Phase
Upper Body Pull/Core/Upper Body/Upper Body + Conditioning
A1. Barbell Row, 8-10 reps x 3 sets, rest 45 seconds.
A2. DB Floor Press, 8-10 reps x 3 sets, rest 45 seconds.
A3. TRX Row, 8-10 reps x 3 sets, rest 45 seconds.
A4. Tricep Rope Push-Down, 10 reps @ 2 second iso hold @ down portion x 3 sets, rest 45 seconds.
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B. Conditioning of the following:
6 Sets of the following @ Moderate Effort of:
1 Minute Shuttle Run or Cal Assault Bike
Rest 15 Seconds
45 Second Front Lean Rest Hold or Plank Hold-Client Choice
Rest 15 Seconds
30 Seconds Hang Power Snatch @ Mod Pace @ 75/45 lbs-Reset each rep, do not try to perform as many reps as possible
Rest 30 Seconds
Total Time 19:30
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C. Competition Phase
Squat Base + Snatch + Clean and Jerk + PC/Core/Upper Body + Run Conditioning
A. Squat Snatch, 5 sets of 1.1.1, 65% of best 1rm, rest 120 seconds between sets.
B. Trap Bar Deadlift Speed, 8 sets of 3 reps, 50% of weight on barbell of best deadlift, rest 30 seconds between sets.
Put 2 inch plates on either side
C. Power Clean and Jerk, 80%, 1.1.1 x 4 sets, rest as needed between sets.
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D. 10 Sets of the following:
30 Second Shuttle Run
rest 15 seconds
30 Second Russian KBS
rest 15 seconds
30 Second Hang Power Clean @ 135/95 lbs
rest 15 seconds
30 Second Step-Down Box Jumps
rest 30 seconds
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