"Monday 3.28.2016 + Vagabond Olympic Lifting Class + Vagabond Night Out This Weekend to Celebrate the End of the Opens"
Vagabond Olympic Lifting Class on Monday, March 28th @ 6:35 pm. CLICK HERE FOR WORKOUT.
Gym Brief for the Week
1. Vagabond Next Beginners Class on April 18th:
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.
2. 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!
3. 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.
I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of Coach Dynamic Warm-Up
3-4 Minutes of the following:
Run 100 Meters or Airdyne 20 Seconds
10 goblet squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Posterior Chain Bending/Upper Body Press Vertical + Conditioning Short
A1. Traditional Deadlift, 5 reps moderate x 3 sets, rest 1 minute between sets.
A2. DB Standing Press, 10-12 reps x 3 sets, rest 1 minute between sets.
B. AMRAP 12 Minutes of the following:
15 Goblet Squats
15 Cal Row
15 Kettlebell Swings
B. Fitness Phase
Posterior Bending/PC Assistance + Conditioning
A. Sumo Deadlifts Speed, 2 reps x 6 sets @ moderate weight, rest 30 seconds between sets.
B. Sumo Deadlift Clusters, 1.1.1 heavy x 3 sets, rest 60 seconds between sets.
C. AMRAP 12 Minutes of the following:
12 Wall Balls
Run 200 Meters
C. Competition Phase Regionals Prep Training
Max Effort Lower Body Variation
A. High Box Squat with Safety Bar, use heavy chains @ 20 lbs on each side, work to 1 rep max, work up to a challenging set of , and then 3 attempts at a 1RM, should take no longer than 10 minutes.
*Box Height can be Parallel for Squatting Purposes-So Go to Parallel, sit on box, sit back, and stand up*
B. Power Clean Cluster, 1.1.1 x 6 sets @ 75%, every 90 seconds.
C1. Reverse Hypers, 3 reps x 15 sets, rest 60 seconds.
C2. Weighted Straight Leg Sit-Ups, 3 reps x 12-15 reps, rest 60 seconds.
D1. 20 reps x Banded Leg Curls x 3 sets, rest 30 seconds.
D2. 20 reps x Banded Pull Aparts x 3 sets, rest 30 seconds.
E. Optional Extra GPP Program:
Sledpull Powerwalking, 5 sets x 60 meters(Up and Back in Parking Lot), rest 60 seconds between sets. Men Use 115 lbs/Women Use 75 lbs added to sled.
D. Competition Phase Opens Prep Training 2017
Same As Regionals Prep Training For Today
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