"Monday 1.11.2016 + Vagabond Olympic Lifting Class"

*Gym Brief for the Week*

1. Vagabond Olympic Lifting Class on Monday, January 11th @ 6:35 pm. CLICK HERE FOR WORKOUT.

+

2. Vagabond Next Beginners Class on January 4th and January 25th: New Year Special

Vagabond will be offering its Annual January Special for the month. All new clients and members who sign up for the Beginner Classes in January will get a discounted rate of $89 for the Introduction Class offered at Vagabond CrossFit. This could make a great gift for a loved one, friend, and or family member. Take advantage of the Holiday Season and the January Special at Vagabond.

+

3. Vagabond Register for the CrossFit Opens Starting on January 14th

The 2015 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 90 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 second year that Vagabond had an official team for the opens made up of the Competition Phase group and they finished in the top 5 out of 400 teams in the Northeast region, making the East Regional and finishing 7th overall at the East Regional out of the 30 best teams in the Northeast and Canada East.

This year they have opened the variety and choice once again, 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

January Beginners Class

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
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squat(High Bar Squat)/Upper Body Push/Core + Conditioning(Short Duration)
A1. High Bar Back Squat, 8-10 reps @ 20×1, rest 1 minute between sets.
Keep Weight @ Moderate, we will be going down in repetitions every week, track your progress every week
A2. DB Seated Press on Bench, 10-12 reps x 3 sets @ 20×1, rest 1 minute between sets.
A3. Side Bridges, 20 seconds/each side x 3 sets, rest 1 minute between sets.
People can increase by using weighted side bridges
+
B. 3 Rounds for time of the following:
20 Kettlebell Swings
20/18 Cal Row
B. Fitness Phase
Power Snatch % + High Bar Back Squat/Press Vertical + Conditioning Aerobic Interval
A. Power Snatch, 75%, 1.1 x 2 sets, 80% x 1 rep x 1 sets, rest 1:30 between sets.(Total 3 Sets)
Up 5% from last week, follow percentages
B1. High Bar Back Squat, 75% x 5 reps, 80% x 5 reps x 2 sets, rest 1 minute between sets.
B2. DB Standing Press, 8-10 reps x 3 sets, rest 1 minute between sets.
Choose weight that is manageable for all sets
C. 3 Rounds for time of the following:
15 Hang Power Snatches @ 95/65 lbs, 75/45 lbs, 65/35 lbs
10 Lateral Burpees
5 Front Squats @ 95/65 lbs, 75/45 lbs, 65/35 lbs
Choose weight wisely, goal is to have 99% of all repetitions unbroken, no dropping
C. Competition Phase
High Bar Back Squat % + Heavy Rack + Snatch + Clean and Jerk + Opens Prep Tester Work/Rest Ratio
A. High Bar Back Squat, 3 sets of 1 @ 80%, rest 2 minutes between sets.(Warm-Up)
B. High Bar Back Squat @ 115%, rack on back, hold for 15 seconds x 1 set.
C. High Bar Back Squat, work to a heavy set of 5, few attempts, keep volume low, and intensity high.
D. Snatch, 70% X 1 x 2 sets, 75% x 1 x 2 sets, 80% x 1 x 2 sets, rest as needed between sets.
E. Clean and Jerk, 70% x 1.1 x 2 sets, 75% x 1.1 x 2 sets, 80% x 1.1 x 2 sets, rest as needed between sets.
+
F. AMRAP 6 Minutes of the following:
12/8 Cal Row
6 Kettlebell Swings @ 70/44 lbs
3 Muscle-Ups
+
Rest 3 Minutes
+
Every Minute on the Minute x 10 Minutes of the following:
Odd Minute: 17/12-13 Cal Row
Even Minute: 50 Double Unders
+
Rest 3 Minutes
+
Every Minute on the Minute x 10 Minutes of the following:
Odd Minute: 10 Burpee Box Jump-Overs @ 24/20 inches
Even Minute: 10 Shoulder to Overhead @ 135/95 lbs
Post Comments to Group Page.