*Vagabond Late Night Class: 7:35 Group Class on Wednesday*

*Vagabond CrossFit Takes on the CrossFit Opens and Sign Up for Affiliate Choice*

The 2014 CrossFit Opens was huge success for Vagabond CrossFit. We came together for 5 weeks in a row and competed, fought, and supported each other in true Vagabond style- with drive and compassion. Over 80 of us officially registered for the Games and dozens more who popped in and out each week for the workouts- record numbers for the gym. Vagabond was in the top 15 for most sign ups for affiliates in the Northeast out of around a thousand gyms. This was the first year that Vagabond had an official team for the opens made up of the Competition Phase group and they finished in the top 35 out of 400 teams in the Northeast region, missing Regionals by only four spots.

This year they have opened the variety and choice, by adding in a RX and Scaled Division for everyone to participate in a safe and effective manner. If you are doubting yourself, then stop yourself right now. This is a 5 week online competition, that is meant for each and every person to take part in and also challenge yourself for the five week period. We will meet every Saturday at 9:00 am as a group and for five weeks be there to help cheer each other thru challenging workouts, but are for meant for everyone to do.

Just another great way for each and every person to have goals to meet and to have something to look forward to every weekend for 5 weeks. Sign up Vagabonds!

*SIGN UP FOR THE CROSSFIT OPENS.*

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of:
Row/Airdyne 20 Seconds
Face Pulls x 10 reps
Burpees x 5 reps
+
Coach Run Exercise Selection Warm-Up:
5-6 Minutes of the following:
Deadlift Prep w/PVC or barbell Set-Up
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense + Upper Body Pull/Upper Body Pull Assistance + DB Bench Press Intense + Single Leg/Core
A. Deadlift, 3 sets of 5 reps @ 75% of your max, rest 45 seconds between sets.
Look at 1 Rep Max Score from January 7th
B1. Ring Row Clusters, 5.5.5 reps x 3 sets, rest 1 minute between sets.
Rest 20 seconds between clusters
B2. Double Leg Glute Bridge, 12-15 reps x 3 sets, rest 1 minute between sets.

C1. DB Bench Press, 8-10 reps x 3 sets, rest 1:30 between sets.
Go up in weight from last week
C2. Back Extensions Pause @ 22×2, 8-10 reps x 3 sets, rest 1 minute between sets.
B. Fitness Phase
Upper Body Press Vertical + Single Leg/Upper Body Row + Aerobic High %
A. Strict Press, 3 reps x 3 sets, rest 1:30 between sets.
No Legs with this movement
Compare to last week
B1. Hollow Holds Accumulate 1 Minute x 3 sets, rest 1 minute between sets.
B2. DB Zotman Curls @ 30×1, 8-12 reps x 3 sets, rest 1 minute between sets.
You can also perform Seated Row on Pull-Down Machine instead of Curls, 12-15 reps
C. For Time of the following:
Row 1000 Meters @ High Intensity
+
Rest 8 Minutes
+
Row 1000 Meters @ High Intensity
C. Competition Phase
Zone 1 Work or Maximum Aerobic Light Duration + Intensity Low
Complete the following of:
10 Minutes of Airdyne @ Zone 1
+
5 Minutes of Row @ Zone 1
+
10 Minutes of Airdyne @ Zone 1
+
5 Minute of Row @ Zone 1
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