"Monday 1.29.2018 + VBC Olympic Lifting Class: Special Skill Sessions for CrossFit Opens

Vagabond Olympic Lifting Class will be running Special Skill Sessions for all those who want to practice movements for the CrossFit Opens. Every Monday we will offer a different skill set at the Vagabond Olympic Lifting Class Every Monday @ 6:35 pm. CLICK HERE FOR SKILL WORKOUT FOR MONDAY.

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1. Vagabond Next Beginners Class on February 26th, 2018:
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 2017 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 65 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 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. Kettlebell Kitchen At Vagabond:
We are excited to announce our new 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.

Discount Code

Members can get 20% off their orders from today until February 1st by using the code “Vagabond” in the coupon/discount box at checkout.

PT AB

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:
20 Seconds of Banded Pull-Aparts
Rest 10 Seconds
30 Seconds of Airdyne
Rest 10 Seconds
20 Seconds of Plank Holds
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Single Leg/Upper Body Pull/Core + Conditioning
A1. KB Front Rack Box Step-Ups, 5 reps/each side heavy x 3 sets, rest 45 seconds.
A2. Ring Rows, 6-8 reps x 3 sets, rest 45 seconds between sets.
A3. Ball Pressing Core Activation, 8 reps @ 2 second hold x 3 sets, rest 45 seconds between sets.
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B. 2 Sets of the following of:
6 Minutes on the Clock of the following:
10 Box Step-Ups
15 Second Assault Bike
10 Goblet Squats
15 Second Plank Hold
Rest 2 minutes between sets
B. Fitness Phase
Olympic Lifting Posterior Bending + Upper Body Pull/Upper Body Pull Assistance + Conditioning
A. Power Clean Cluster, 1.1. x 4 sets(70-80%% of best clean), rest 1-2 minutes between sets.
B1. DB Lat Pull-Over, 8-10 reps x 2 sets, rest 45 seconds.
B2. DB Powell Raises, 8-10 reps/each arm x 2 sets, rest 45 seconds.
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C. 2 Sets of the following of:
6 Minutes on the Clock of the following:
5 Power Cleans from ground @ 115/75, 95/65 lbs
8 Cal Row
5 Front Squats @ weight above
8 Pull-Ups
Rest 2 Minutes between sets
C. Competition Phase
Bending Oly + Bending Oly + Double Leg Squatting/Core + Conditioning
A. Squat Clean Thruster of the following:
Work to a heavy double, 12 minute time limit, make this a tough set of 2, but not a max.
B. Clean High Pull Cluster, 80% of best 1RM, 3 reps x 3 sets, rest as needed.
C. High Bar Back Squat of the following:
1 rep @ 70% 1 rep @ 70%
1 rep @ 75% 1 rep @ 75%
1 rep @ 80% 1 rep @ 80%
D1. Barbell Good Mornings, 8-10 reps @ moderate weight x 3 sets, rest 1 minute.
D2. Strict Handstand Push-Ups(5 reps) + Kipping Handstand Push-Ups(10 reps) x 3 sets, rest 1 minute.
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E. 4 Sets of the following and stay consistent each round of:
50 Double Unders
30/20 Cal Assault Bike
10 Power Cleans @ 155/105 lbs, 135/95 lbs
Rest 1:2 interval, if it takes you 2 minutes, then rest double, 4 minutes.
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