Gym Brief for the Week
1. TRX Class Offered Starting on Sunday, September 11th @ 8:00 am for 6 Week Class Every Sunday
TRX Suspension Training – This 6 week, 55 minute long class consists of body weight exercises that develop strength, balance, flexibility and core strength simultaneously along with improving your metabolic conditioning. The suspension training straps help even the newest member to exercise gain strength and core stability. Every exercise can be as challenging as the user makes it. Just alter your angle to the anchor to use more or less of your body weight. This full body workout will leave you impressed with how little equipment you need in order to get an intense workout. TRX small group classes are limited to 6 participants.
2. 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.
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3. 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.
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 Dynamic Warm-Up
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3-4 Minutes of the following:
Run 100 Meters or Airdyne 20 Seconds
10 kettlebell swings
5 wall angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Posterior Chain Bending + PC/PC/Core + Short Conditioning
A. Traditional Deadlift, build to a 1 rep max or heavy single for the day, 12 minute time limit.
Compare to March 16th and January 6th for 1RM
B1. Glute Bridges Unweighted, 20 reps x 3 sets, rest 30 seconds between sets.
B2. Standing Pallof Press, 20 reps total x 3 sets, rest 30 seconds between sets.
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C. 8 Sets of the following @ Hard Effort(Inspired by Jason Leydon)
Run 100 meters
15 Ball Slams
Rest 30 seconds between sets
*Total Time for SUGARWOD*
B. Fitness Phase
Posterior Bending + PC/Upper Body Press/Core + Short Conditioning
A. DB Split Squats, 6 reps heavy, work to a heavy set of 6 reps on each leg, 10 minute time limit, go for 25% of your bodyweight or more.
B1. DB Walking Lunges, 10 reps moderate each leg x 3 sets, rest 45 seconds between sets.
B2. Weighted Side Bridges, 30 seconds x 3 sets, rest 45 seconds between sets.
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C. 8 Sets of the following @ Hard Effort:
100 Meter Sprint
15 Kettlebell Swings @ 53/35 lbs
Rest 30 seconds between sets
*Total Time for SUGARWOD*
C. Competition Phase
Bending Posterior + Clean Variations + Lower Body + Single Leg/Posterior/Core + Long Zone 1 thru Zone 3 Conditioning
1) Power Clean and Jerk: EMOM 4: 2 Reps @70%.
2) Squat Snatch: EMOM 4: 2 Reps @70%.
These should be smooth, no misses. Reset on each rep
3) Sumo Deadlift: 5@65%, 5@75%, 5+@85%, Rest 2:00
Then 5 x 2 @70%, every 60s. Reset on all sets, no touch n go.
4) Front Squat: 3 x 10 @50%. Rest 2:00
Deadlift/Squat Percentages are based on 90% of 1RMs.
Same as from the squats on Monday, perform at 90% of your 1 rep max, so get your number at 90% of your 1 rep max, and then do 90% of that number.
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5) 10 Sets of the following:
60 Seconds Assault Bike
60 Seconds Row
60 Seconds Ski Erg or 200 Meter Run
60 Seconds Rest
Total 40 Minutes
Keep max heart rate percentage at under 75%
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