Vagabond Olympic Lifting Class on Monday, January 23rd @ 6:35 pm. CLICK HERE FOR WORKOUT.
Vagabond Kids Class Every Monday + Wednesday @ 3:30 pm. CLICK HERE FOR WORKOUT.
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*Gym Brief for the Week*
1. Vagabond Next Beginners Class on January 30th:
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. Vagabond Register for the CrossFit Opens Starting in January/February Now:
The 2016 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 28th 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!
CLICK HERE TO REGISTER.
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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.
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4. Vagabond New Time Schedule starting in January @ 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.
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option-Different Type of Warm-Up-Change it up!
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3-5 Minutes of the following:
Run 100 Meters or Airdyne 25 Seconds
10 Kettlebell Swings-Russian
5 Goblet Squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squatting + Single Leg/Upper Body Pull/Core + Short Conditioning
A. Front Squat, 3 rep(50%) x 5 sets, rest 1 minute.
Look at November 28th 1RM
B1. DB Walking Lunges, 8-10 reps/each leg x 2 sets, rest 1 minute.
B2. Deadbug Variation, 10 reps/each way x 2 sets, rest 1 minute.
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C. 5 Rounds for time of the following:
10 Goblet Squats
10 Sit-Ups
10 Cal Row
10 Russian KBS
B. Fitness Phase
Posterior Bending Deadlift + PC/Core/Upper Body Pull + Short Conditioning Lactate
A. Power Snatch, 1 rep x 5 sets(85% or more), rest as needed between sets.
1RM from 9/26 + 11/28
B1. Half Kneeling Pallof Press, 10 reps/each way x 2 sets, rest 45 seconds.
*Can use Bands on Rack or Functional Trainer Cable System*
B2. KB Row, 10-12 reps/each arm x 2 sets, rest 45 seconds.
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C. 5 Rounds for time of the following:
10 Hang Power Snatch @ 75/55 lbs
10 Step-Down Box Jumps
10 Cal Assault Bike(15 Cal Airdyne)
10 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) Clean of the following:
60% x 1 rep
65% x 1 rep
70% x 1 rep
75% x 1 rep
80% x 1 rep
85% x 1 rep x 2 sets
2) Clean Pulls, 80% x 5 reps x 4 sets, rest as needed between sets.
3) High Bar Back Squat of the following: Week 1 Program
2 reps @ 70%
1 reps @ 80%
2 reps @ 85%
1 reps @ 80%
2 reps @ 85%
1 reps @ 80%
4a) RDL, 6-8 reps x 3 sets, rest 1 minute between sets..
4b) DB Split Squats, 5 reps/each leg x 3 sets, rest 1 minute.
Use 35% of bodyweight in each hand
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5) Lactate Power Sets:
With 1 Bar Complete the following: 5-6 sets of:
15 Deadlifts @ 185/135 lbs
12 Lateral Burpees
9/5 Cal Assault Bike Sprint(25 second row sprint)
Rest 6-8 times greater than work, make sure full amount is rested, to allow proper recovery
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