Vagabond of the Month for February: Ashley Gambee
“The coaches and people are easily the best thing about Vagabond. I am thankful to have come back to a style of Crossfit that works for my lifestyle now. I was a driven competitor up until 2014 and fell off and into other styles of fitness for many years. Nothing ever compared, I missed the community and how strong I felt. It is important to me to keep active and focus on fundamental movements that help me in my everyday life. Lifestyle workouts are my jam nowadays.”
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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5 Minutes of the following:
Client Option Warm-Up
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3 Sets of the following:
10 Hip Rocks + 10 Meter High Knees + 10 Head Nods + 10 M High Knee Skips + 10 Goblet Squats + 10 M Butt Kicks
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II. Phases Strength + Conditioning:
A. Lifestyle Phase:
Upper Body/Single Leg + Upper Body ASST/Upper Body Pull+ Conditioning
A1. Barbell Strict Press, 4 reps x 5 sets, rest 30 seconds.
*1RM Data: 6/30/21*
*Last week we did 5 reps*
A2. Single Leg Box Step-Ups slow eccentric 1-2 seconds lowering, 5 reps/each leg x 5 sets, rest 30 seconds.
B1. Single Arm Standing DB Press, 10 reps/each way x 3 sets, rest 30 seconds.
B2. TRX Vertical Pull Ups, 10 reps x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
5 Sets of the following:
5 Minutes @ Sustainable Effort of:
25 Jump Rope Singles
6 DB Row/each arm
10/8 Cal Assault Bike
6 Burpees
100 Meter Run
6 Goblet Squats
*Rest 2 Minutes between sets*
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B. Fitness Phase
Olympic Lifting/Single Leg Unilateral + Conditioning
A. Hang Power Snatch x 2 reps + Hang Squat Snatch x 2 reps + OH Squat x 2 reps x 4 sets, rest 1-2 minutes between sets.
*These are complexes and meant to be tough and grind, but do not miss any reps, feel comfortable and challenged at same time.*
B1. TRX Row, 10 reps x 3 sets, rest 30 seconds.
B2. Tall Kneeling Double Arm KB or DB Press, 8 reps x 3 sets, rest 30 seconds.
*Last week was 10 reps*
B3. DB Single Arm Hammer Curls, 10 reps/each arm x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
5 Sets of the following:
5 Minutes @ Sustainable Effort of:
40 Jump Rope Singles(20 Double Unders)
6 Hang Power Cleans
200 Meter Run
6 Front Squats or OH Squats
12/10 Cal Assault Bike
4 Pull Ups or TRX Vertical Pull-U[ps
*Rest 2 Minutes between sets*
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