"Monday 1.4.2016 + Vagabond Olympic Lifting Class"

*Gym Brief for the Week*

1. Vagabond Olympic Lifting Class on Monday, January 4th @ 6:35 pm.



1. *Vagabond Circuit Training Class Starts on Sunday, January 10th*

Attention all Vagabonds:  Announcing the installment of the Winter Vagabond Interval Training Workshop! This 8 week, one-hour long class will take place every Sunday at 8:00AM starting Sunday, January 10th. This aerobic style/sweat class which is uniquely designed to keep the body moving in short or long periods of time with rest built in between.


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!


Keith Derba

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 Minutes of the Zone 1 Work
3-5 Minutes of Foam Roll of:
Lower Back + T-Spine
3 Sets of the following Run By Coach Warm-Up:
20 Second Airdyne
Rest 10 Seconds
20 Seconds Sit-Ups or Plank Holds
Rest 10 Seconds
20 Second No Push-Up Burpee
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Front Squat 1RM Test + Upper Body Push/Upper Body Push Assistance+ Aerobic Conditioning Tester
A1. Front Squat, build to 1 rep max or heavy single for the day, 12 minute time limit.
Get 1RM results from July 31st or October 30th
B1. DB Bench Press, 30×1, 8-10 reps x 3 sets, rest 45 seconds between sets.
B2. DB Curls, 30×1, 8-10 reps x 3 sets, rest 45 seconds between sets.
C. 21-15-9 of the following;
Cal Row
Kettlebell Swings
B. Fitness Phase
Power Snatch % + High Bar Back Squat/Press Vertical + Conditioning Aerobic Interval
A. Power Snatch, 70%, 1.1 x 2 sets, 75% x 1.1 x 2 sets, rest 1:30 between sets.(Total 4 Sets)
Up 5% from last week, follow percentages
B1. High Bar Back Squat, 65% x 6 reps, 70% x 6 reps, 75% x 6 reps, rest 1 minute between sets.
B2. DB Seated Press on Ground, 8-10 reps x 3 sets, rest 1 minute between sets.
C. 15-12-9 of the following
Thrusters @ 95/65 lbs, 75/45 lbs
Box Jumps @ 24/20 inches
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 @ 75%, rest 2 minutes between sets.(Warm-Up)
B. High Bar Back Squat, work to a heavy set of 5, few attempts, keep volume low, and intensity high.
C. Snatch, work to single for the day, what is best for you for that day, this does not have to be a 1 rep max, just whatever feels good for the day, then complete the following: 80% x 1 of the above, 85% x 1 x 2 sets of the above, rest as needed between sets.
D. Clean and Jerk, 70% x 1, 75% x 1, 80% x 1, 85% x 1, 90% x 1 x 2 sets, rest as needed between sets.
E. 3 Sets of the following:
30 Wall Balls @ 20/14 lbs
15 Cal Row
30 Shoulder to Overhead @ 115/75 lbs
15 Cal Row
30 Burpees
15 Cal Row
Rest 4-5 Minutes between sets
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