Monday, January 2nd, 2017 Holiday Schedule:
7:00 am to 1:00 pm Open Gym
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Vagabond New Time Schedule starting Monday, January 2nd @ Vagabond for Open Gym 5:30 am Monday thru Friday.
We will be starting a new time slot at 530 am open gym style Monday thru Friday. The gym starting on Monday, January 2nd, will always be open at 530 am for those looking to start their workout early or to come in to stretch, mobilize, and prep for the 6:00 am class time slot. This is a good benefit for those looking to come in earlier to do the above, and also keep our popular 6:00 am class as well.
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*Gym Brief for the Week*
1. Vagabond Next Beginners Class on January 9th:
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. Kevin O’Malley Goal Setting + Lifestyle Seminar on Saturday, January 21st @ 10:30 am:
This one hour-long discussion is uniquely designed to prepare all levels of athletes for success at the gym and in their day-to-day personal life. In an inviting, open discussion format, Kevin will review the three keys of goal setting and lifestyle success: Fitness, Health and Longevity. With facts and proven steps, Kevin will zero in on these three elements and how to take realistic steps toward achieving longterm success and reaching your personal goals. Healthy choices, nutrition prep and other essential life choices are also a beneficial focus of this class. Through realistic goal setting and productive, positive lifestyle changes, Kevin will help you realize the importance how to achieve success in the gym and in life. Free Seminar for all Vagabonds and just a way to get back into a routine with the New Year.
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3. Vagabond Holiday Special for Month of January:
Starting January 1st thru January 31st, Vagabond will be offering its Annual January Special for all new members and clients to enjoy their time at Vagabond. The cost of membership will be the following for members. 2 times a week at a discounted of rate of $20 a month($139 to $119), 3 times a week at a discounted rate of $24 a month($159 to $135), and unlimited use at a discounted rate of $35 a month($189 to $154). Contact us at vbcrossfit@gmail.com to set up a free eval today.
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
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squatting + Single Leg/Upper Body Pull/Core + Short Conditioning
A. Front Squat, 3 reps(80%) x 5 sets, rest 1 minute.
Look at November 28th 1RM
B1. DB Split Squats, 10 reps/each way x32 sets, rest 1 minute.
B2. Deadbug Variation, 10 reps/each way x 3 sets, rest 1 minute.
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C. AMRAP 15 Minutes of the following:
20 Walking lunges(10/each side)(Scale to DB Box Step-Ups)
15 Russian Kettlebell Swings
10 Cal Row
B. Fitness Phase
Posterior Bending Deadlift + PC/Core/Upper Body Pull + Short Conditioning Lactate
A. Power Snatch, 1.1 x 4 sets(70-80%), rest as needed between sets.
Get 1RM from September 26th + November 28th
B1. Tall Kneeling Pallof Press, 10 reps/each way x 3 sets, rest 45 seconds.
B2. DB Row, 8-10 reps.each arm x 3 sets, rest 45 seconds.
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C. AMRAP 15 Minutes of the following:
15 Russian Ketltlebell Swings
12/9 Cal Assault Bike(15/12 Cal Airdyne)
9 Burpees
C. Competition Phase
Bending Oly + Lower Body + Posterior Chain + Posterior Chain/Posterior Chain + Row Conditioning Mono or Assault Bike-Power Work-Week 12 Squat-Hatch-Day 1
1) Hang Squat Clean of the following:
60% x 3 reps
65% x 3 reps
70% x clusters of 1.1.1 x 3 sets
2) Clean Pulls, 105%, 1.1.1 x 4 sets, rest as needed between sets.
3) High Bar Back Squat of the following: Week 1 Program
5 reps @ 60%
3 reps @ 65%
1 rep @ 70%
5 reps @ 65%
3 reps @ 70%
1 rep @ 75%
4) Front Squat, 5 reps x 3 sets @ 80%, rest as needed between sets.
5a) Reverse Hypers, 20 reps x 2 sets @ 25% of back squats, rest 1 minute.
5b) DB Split Squats, 5 reps/each leg x 2 sets, rest 1 minute.
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6) Lactate Power Sets:
4 Sets of the following:
8 Touch n go power cleans @ 135/95 lbs
15 Second Assault Bike Sprint
Rest 3 minutes between sets
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Rest 10 Minutes
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4 Sets of the following:
8 touch n go power snatch @ 95/65 lbs
12 Lateral Burpees
Rest 3 minutes between sets
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