"Friday 7.29.2016 + Schedule for the Weekend"

Vagabond Schedule for the Weekend

1. Saturday, July 30th, 2016: 9:00 am Lifestyle/Fitness Phase Class

2. Saturday, July 30th, 2016: 10:00 am Competition Phase Class

3. Sunday, July 31st, 2016: 8:00 am Vagabond Circuit Training Class Week 3

4. Sunday, July 31st, 2016: 10:00 am Vagabond Powerlifting Class

5. Sunday, July 31st, 2016: 9:00 am to 11:00 am Open Gym


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!


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.

To support these values, we chose the SugarWOD workout app. It’s a fun, social way to track your WODs and from day one you get to enjoy the unique community at Vagabond. You can download the app from your APP Store, and it is free to use, Vagabond will pick up the monthly costs, so people can enjoy tracking their workouts, data, and how they are feeling on a given day. Pretty cool stuff, and excited to have to offer to Vagabonds to download and track data the easy way.
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.

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!


Vagabond Class Time

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of coach option
Coach Run Warm-Up:
2 Sets of the following:
20 Seconds Airdyne/Row
Rest 10 Seconds
20 Seconds of Wall Angels
Rest 10 Seconds
20 Seconds of Ball Slams or Burpees
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Posterior Chain Bending + PC/PC/Core + Short Conditioning
A. Traditional Deadlift, 1 reps x 5 sets, rest 90 seconds between sets.
Go up in weight every set if you feel comfortable
Last week we did 2 reps x 4 sets-go up in weight from last week
B1. Banded Leg Curls, 20 reps x 3 sets, rest 45 seconds between sets.
B2. Russian Kettlebell Swings, 20 reps heavy x 3 sets, rest 45 seconds between sets.
C. Complete the following of:
3 Rounds of the following:
Assault Bike 12/9 Calories or Airdyne 16/12 Calories
12 Pull-Ups or Jumping Pull-Ups
Assault Bike 12/9 Calories or Airdyne 16/12 Calories
12 Ball Slams
B. Fitness Phase
Posterior Bending + PC/Upper Body Press/Core + Short Conditioning
A. Front Squat Regular Stance to Box, work to a heavy set of 1, 10 minute time limit.
B1. DB Walking Lunges @ 11×1, 8/each leg x 3 sets, rest 45 seconds between sets.
B2. Ball Slams, 20 reps x 3 sets, rest 45 seconds between sets.
C. Complete the following of:
3 Rounds of the following:
Row 250 Meters
60 Meter KB Farmer’s Carry(Up and Back to Grass)
Row 250 Meters
50 Double Unders or 100 Single Unders
C. Competition Phase
Bending Posterior + Clean Variations + Lower Body + Single Leg/Posterior/Core + Gymnastics Fatigue
A. Sled Pull Powerwalks, 4 sets x 60 meters @ bodyweight on sled, rest 60 seconds between sets.
B. Box Front Squat w/ chains, 5 reps x 5 sets @ 50%, every 60 seconds.
C. Sumo Deadlifts with bands, 2 reps x 10 sets @ 50%, every 60 seconds.
D1. Reverse Hypers, 20 reps x 4 sets @ 50%, rest 90 seconds.
D2. Banded Leg Curls, 20 reps x 4 sets, rest 90 seconds.
E. 5 Rounds for time of the following:
5 Squat Clean Thrusters @ 115/75 lbs
15/12 Calorie Assault Bike
5 Bar Muscle-Ups or Ring Muscle-Ups-Athlete Can Choose Weakness.
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