1. Vagabond Next Beginners Class on August 26th, 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/
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4. Dr. Andrew Millet’s Low Back Health Seminar on Saturday, October 5th @ 1030 am @ Vagabond CrossFit, sign up at Facebook Event Page:
The Bulletproof Your Low Back seminar is a way for athletes and active individuals to take an active role in working on their mobility, stability, and strength through various exercises, movements, etc. to help put themselves in the best position to avoid low back pain with training and lifting.
Cost of seminar is $25 and can pay thru Vagabond System.
Bio on Presenter:
Andrew Millett MSPT, SFMA, CSCS is a sports orthopedic physical therapist with a background in Strength and Conditioning. He is the owner of Move Strong Physical Therapy, LLC. His practice uses a combination of manual therapy (dry needling, soft tissue mobilization, etc.), exercise, and strength training to help athletes of all ages and abilities move and feel better. He has worked with athletes ranging from middle school age up to the professional and Olympic ranks.
https://www.facebook.com/events/2770103116337120/
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. DB Bench Press, 8-10 reps heavy x 3 sets, rest 45 seconds.
A2. DB Powell Raises, 8 reps/each arm x 3 sets, rest 45 seconds.
A3. Lat Pull-Downs, 8-10 reps heavy x 3 sets, rest 45 seconds.
A4. DB JM Press, 8-10 reps x 3 sets, rest 45 seconds.
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B. Conditioning of the following:
16 Minutes on the Clock of the following:
8 DB Push Press
100 Meter Run
8 Ball Slams
100 Meter Run
16 Second KB Farmer’s Hold
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B. Fitness Phase
Upper Body Push/Core/Upper Body/Upper Body + Conditioning
A1. DB Floor Press Single Arm, 10 reps/each arm x 3 sets, rest 45 seconds.
A2. 4 Point Side Bridge, 25 seconds/each side x 3 sets, rest 45 seconds.
Keep spine neutral and make sure go thru 4 step process.
A3. Strict Weighted Supinated Pull-Up Cluster, 1.1.1.1 x 3 sets, rest 45 seconds.
Those who cannot perform weighted, perform TRX Rows, 8-10 reps
A4. DB Powell Raises, 8-10 reps/each arm x 3 sets, rest 45 seconds.
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B. Conditioning of the following:
16 Minutes of the following @ Sustainable Pace of:
8 Barbell Shoulder to Overhead @ 95/65, 75/45 lbs
125 Meter Row
8 Step-Down Box Jumps
125 Meter Row
16 Second Plank Hold
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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, 80% of best 1rm, rest 120 seconds between sets.
B. Front Squat to Parallel Box, 10 sets of 2 reps, 50% of your best 1RM, rest 1 minute between sets.
C. Squat Clean Thruster Cluster, 1.1.1 x 4 sets, rest as needed between sets.
Build up in weight each set.
D1. Single Leg Lateral Box March, 6 reps/each leg x 3 sets, rest 45 seconds.
D2. Ring Dip Cluster Unweighted, 6.4.2 x 3 sets, rest 60 seconds.
D3. Curl-Ups, 5 reps @ 5 second hold x 3 sets, rest 90 seconds.
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E. 4 Sets of the following:
21 Wall Balls
15/10 Cal Assault Bike
12 Chest to Bar Pull-Ups
9 GHD Sit-Ups
6 Power Cleans @ 155/105 lbs
Rest 2-3 Minutes between sets
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