"Monday 2.29.2016 + New Gym Brief for the Week"

Gym Brief for the Week

1. Vagabond Next Beginners Class on March 7th: 

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 Easter Egg Hunt on Saturday, March 26th @ 12:00 pm

Bring the kids down to Vagabond for the annual Easter Egg hunt and visit from the bunny himself on Saturday March 26th from noon- 1PM! RSVP so we can let the bunny know how any eggs to bring!

Vagabond Invite Page.

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3. Vagabond Night-Out Celebration of End of Opens on Saturday, April 2nd

Join us for a night out to celebrate the completion of the CrossFit Open! We will also announce the winner of the check in contest! This is always a fun night out! RSVP! Come by the Blackthorne Publick House for drinks and a good time!

Vagabond Invite Page.

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4. Vagabond First Annual Mother’s Day Workout in Support of Breast Cancer on Sunday, May 8th

Please join us for the first annual Vagabond Mother’s Day benefit workout to support Susan G. Komen and the fight against breast cancer where their mission is: To save lives and end breast cancer forever by empowering others, ensuring quality care for all and investing in science to find the cures.

We’ve all been touched by this disease which does not discriminate. Our great friend and long-time Vagabond member, Robin Johnson Taylor, is a two-time breast cancer survivor. She is deeply involved with the Susan G. Komen 3 day walk and will walk 3 days/ 60 miles this year, with a crowd of incredible supporters and survivors, to end breast cancer.

This special workout will take place on Mother’s Day, Sunday May 8th at 9:00 AM. Friends and family are welcome to join in on the fun: wear pink (if you can), bring a $20 donation at the door, and let us know who you’re working out in memory or support of. Event T-shirt pre-sale will be available soon- be on the lookout.

Let’s do this as a community, in honor of our mothers, grandmothers, wives, sisters, daughters, aunts and friends and make a difference together.

Vagabond Big Dumbbells

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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Coach Run Warm-Up:
2 Sets of the following:
20 Seconds Airdyne/Row
Rest 10 Seconds
20 Seconds of Wall Angels
Rest 10 Seconds
20 Seconds of Indian Push-Ups
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squat(High Bar Squat)/Upper Body Push/Core + Conditioning(Short Duration)
A1. High Bar Back Squat, 2 reps x 3 sets @ 20×1, rest 1 minute between sets.
Keep Weight @ Moderate, we will be going down in repetitions every week, track your progress every week-Compare to last week @ 2-3 reps, look back
A2. DB Standing Press, 6-8 reps x 3 sets @ 20×1, rest 1 minute between sets.
A3. Side Bridges, 20-25 seconds/each side x 3 sets, rest 1 minute between sets.
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B. 3 Sets of the following:
5 Deadlifts @ 155/105, 135/95, 115/75 lbs
30 Seconds Burpees or Box Jumps-Choice
60 Seconds Assault/Airdyne
Rest 2 Minutes between sets
B. Fitness Phase
Power Snatch % + High Bar Back Squat/Press Vertical + Conditioning Aerobic Interval
A. Power Snatch Above Knee, 70%, 2 reps x 3 sets, rest 1 minute between sets.
B1. High Bar Back Squat, 85% x 3 reps x 3 sets, rest 1 minute between sets.
B2. DB Bench Press, 8-10 reps x 3 sets, rest 1 minute between sets.
Choose weight that is manageable for all sets
C. 3 Sets of the following:
5 Hang Power Snatch @ 115/75 lbs, 95/65 lbs
30 Seconds Box Jumps or Burgees-Choice
60 Seconds Row Calories
Rest 2 Minutes between sets
C. Competition Phase
High Bar Back Squat % + Power Clean Moderate + Power Snatch Moderate + Press Vertical + Conditioning
A. High Bar Back Squat, 3 reps x 4 sets @ 75% or Traditional Deadlift, 3 reps x 4 sets @ 75%, rest 2 minutes between sets.
B. Power Clean Cluster, 75%, 1.1.1 x 4 sets, rest 1 minute between sets.
C. Power Snatch Clusrer, 75%, 1.1.1 x 4 sets, rest 1 minute between sets.
D. Strict Press, 3 reps x 5 sets, rest 1:30 between sets.
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E. 3 Rounds of the following:
Row 500 Meters
21 Burpees or Kettlbell Swings or Wall Balls-Choice
12 Box Jumps @ 24/20 inches
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