Monday 12.14.2015

*Gym Brief for the Week*

1. *Vagabond Toy Drive on Saturday, December 19th @ 9:00 am*

Join us all month long in December for the annual Vagabond Toy Drive to support the child life specialists at Boston Children’s Hospital. This is our 3rd year partnering with our friends at Flynn’s Farm and we hope this is the most generous year yet! We will top off the drive with a benefit workout on 12.19- RSVP now @ our Facebook Annual Toy Drive Page. CLICK HERE.

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2. *Vagabond Holiday Party on Friday, December 18th @ 9:00 am*

Join us all on Saturday, December 18th from 7:00 pm to Midnight, as we celebrate the Holidays with our closest Vagabond Friends for our Fifth Annual Vagabond Holiday Party. This year we will once again have music from a DJ, catered food, dancing, drinking, and games. Save the date and go to our Facebook Annual Holiday Party. CLICK HERE.

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3. *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.

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4. Vagabond Next Beginners Class on January 4th, January 11th, and January 27th: 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.

Box Jumps

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 Minutes of the Zone 1 Work
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3-5 Minutes of Dynamic and Coach Thought Up Warm-Up:
Key is Fun, Different, and Inventive
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3-5 Minutes of the following:
Row 100 Meters
5 indian push ups
5 inch worms
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Front Squat 1RM + Upper Body Push/Upper Body Push Assistance+ Aerobic Conditioning Interval Sets
A. Front Squat, 4 reps x 3 sets @ 75%, rest 1 minute.
Get 1RM results from July 31st or October 30th
B1. Barbell Strict Press @ 20×1, 3 reps x 3 sets, rest 45 seconds between sets.
Compare to November 10th @ 5 reps
B2. DB Bent Over Row, 8/each arm x 3 sets, rest 45 seconds between sets.
C. For Time of the following:
30/25 Cal Row
21 Goblet Squats or Wall Balls-Client Choice
12 Burpees
30/25 Cal Row
21 Goblet Squats or Wall Balls-Client Choice
12 Burpees
No Holding Back, Just Go For It
B. Fitness Phase
Power Clean % + Upper Body Press/Upper Body Pull + Conditioning Aerobic Interval
A1. Power Snatch Cluster, 60% x 1.1.1, 65% x 1.1.1, 70% x 1.1, 75% x 1.1, rest 1 minute between sets.
A2. DB Tall Kneeling Press(On Knees Pressing) 10-12 reps x 4 sets, rest 1 minute.
A3. Back Extensions, 10-12 reps x 4 sets, rest 1 minute between sets.
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B. For Time of the following:
15 Hang Power Snatches @ 75/45 lbs
21 Burpees
30 Wall Balls
15 Hang Power Snatches @ 75/45 lbs
21 Burpees
C. Competition Phase
3 Pos Snatch + Jerk Complex + Back Squat + Core + Conditioning Aerobic Two Sets(One set with Gymnastics Enduro)
A. Squat Snatch, 80%, 1.1.1 rep x 3 sets, rest 90 seconds between sets.
Rest 15 seconds between each cluster
B. Snatch Pull, 97%, 3 reps x 3 sets, rest 1 minute between sets.
C. Snatch Deadlift, 110% of best snatch, 3 reps x 3 sets, rest 1 minute between sets.
D. Front Squats, 81% x 3 reps x 5 sets, rest 1-2 minutes between sets.
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E. On the Minute, Every Minute x 30 Minutes of the following:
Minute 1: 50 Double Unders
Minute 2: 5 Strict Pull-Ups + 5 Toes to Bar
Minute 3: 10-12 Target Burpees-Reach 6 Inches Roughly Above Head
Minute 4: 5 Unbroken Power Cleans @ 155/105 lbs
Minute 5: 20 Second Assault or Airdyne Bike Moderate Sprint
Men Watts on Assault- 400 Watts/ Women Watts on Assault-250 Watts
Men Watts on Airdyne-325 Watts/Women Watts on Airdyne-200 Watts
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