"Friday 8.12.2016 + Schedule for the Weekend"

Vagabond Schedule for the Weekend

1. Saturday, August 13th, 2016: Vagabond Internal Competition: Judges/Volunteers Meeting at 815 am + People Competing Meeting at 8:30 am.

2. Sunday, August 14th, 2016: 8:00 am Vagabond Circuit Training Class Week 5

3. Sunday, August 14th, 2016: 10:00 am Vagabond Powerlifting Class.

4. Sunday, August 14th, 2016: 9:00 am to 11:00 am Open Gym


Gym Brief for the Week

1. Vagabond Next Beginners Class on August 22nd:

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. 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!


August Beginners 22nd

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 Indian Push-Ups
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Posterior Chain Bending + PC/PC/Core + Short Conditioning
A. Traditional Deadlift, 3 reps x 6 sets, 55%, rest 30 seconds between sets.
B1. Side Bridges, 20 seconds/each side x 4 sets, rest 45 seconds between sets.
B2. Banded Good Mornings, 20 reps x 3 sets, rest 45 seconds between sets.
C. 3 Rounds of the following:
200 Meter Run
15 Ball Slams
45 Jump Rope Singles
Rest 2 Minutes
AMRAP 3 Minutes of the following:
20 Burpees
Remaining time, complete as many calories on Assault/Airdyne
*Score is total amount of calories on Assault/Airdyne, input into SUGARWOD*
B. Fitness Phase
Posterior Bending + PC/Upper Body Press/Core + Short Conditioning
A. Back Squat Regular Stance to Box, work to a heavy single, 10 minute time limit.
B1. DB Box Step-Ups, 10 reps moderate each leg x 3 sets, rest 45 seconds between sets.
B2. Weighted Plank Holds, 30 seconds x 3 sets, rest 45 seconds between sets.
C. 3 Rounds of the following:
Assault Bike 16/13 Calories or Airdyne 20/15 Calories
15 Pull-Ups or Jumping Pull-Ups
60 Double Unders or 100 Single Unders
Rest 2 Minutes
AMRAP 3 Minutes of the following:
30 Wall Balls
Remaining time, complete as many calories on Row
*Score is total amount of calories on Row, input into SUGARWOD*
C. Competition Phase
Bending Posterior + Clean Variations + Lower Body + Single Leg/Posterior/Core + Gymnastics Fatigue
A. Front Squat: 1RM
B. 4 Rounds for time of the following:
21 Shoulder to Overhead @ 115/75 lbs4
400 Meter Run
21 Burpees No Jump-Stand in Full Position
200 Meter Run
AMRAP 20 Minutes of the following:
15 Hang Power Snatches @ 75/55 lbs
Row 250 Meters
15 Burpees
Row 250 Meters
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