Vagabond of the Month for February: Cassie Drahos
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“The absolute best thing about Vagabond is I know that when I leave, I’m leaving better than when I walked in. I love walking in with the anticipation of “ where will I make progress?” or “ where my confidence grow today?” The coaches are excellent, and I’m just so so grateful to them. Every encounter I have with Jay, Andrew, Kevin, or Heather changes me , every single time.”
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Vagabond Lifting Class @ 6:35 pm. All Levels Welcome!
Week 4 Plan:
We will be taking a break from our schedule weekly plan, and will be performing 19.2 Open Workout during Lifting Class, Coach Leroy will take you thru the squat clean and introduce, and review the workout and movements.
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1. Vagabond Next Beginners Class on March 25th, 2019:
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 Check-In Contest During the CrossFit Opens:
Every Year at Vagabond we have a 5 week social media online competition, where each Vagabond will have a chance to win a weekly prize, and then the grand prize of a free month membership with a random drawing for those who took part in the check in contest. Starting Thursday, February 21st until the end of the Opens, all you have to do is check into Vagabond when you attend a class, and we will keep a running tally, and each week, the highest total number of check ins done by that person, will receive a prize for the most check ins. Simple as that, check into Vagabond on Facebook, and your on your way to winning!
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3. Vagabond Spring Circuit Training Class Starts on Sunday, March 24th @ 8:30 am:
We have 15 spots for our next Vagabond Circuit Training Class. Cost of the class is $80 for the 6 week class that meets Every Sunday at 830 am. This class is focused around high volume, low intensity, bodyweight movements, and focused on building you aerobic potential with a rhyme and reason. If you are looking for something different from the regular Vagabond Group Classes, and to start your Sunday off right, then this is the class for you! Contact Kevin to save your spot today.
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4. Kettlebell Kitchen At Vagabond:
We are excited to announce our partnership with Kettlebell Kitchen- a performance food brand! Meals crafted by classically trained chefs, KettlebellKitchen is an easy & convenient way to clean up your nutrition, recover faster, work harder, and have fresh meals delivered right to the gym. Fuel the hardest working machine you know- your body!”
They will make their first delivery to our gym on Monday, January 22nd (and every Monday & Thursday).
The order cutoffs are:
• Wednesday (Today!) evening by midnight for Monday delivery • Saturday evening by midnight for Thursday delivery
The complete menu, along with ingredient lists and nutrition facts can be found here:
http://kettlebellkitchen.com/menu.php
Ordering instructions and FAQs can be found here:
http://www.kettlebellkitchen.com/frequently-asked-questions/
Please use the gym zip code 02375 when building your account.
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Ham, Glute, Prep Work
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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Inch Worms
Rest 10 Seconds
30 Seconds of Goblet Squats
II. Phases Strength + Conditioning:
A. Lifestyle Phase
19.2 CrossFit Open Workout or Conditioning Workout
Option for Workout: RX AND SCALED WORKOUT
Beginning on a 8-minute clock, complete as many reps as possible of:
25 Toes to Bar or Hanging Knee Raises
50 Double Unders or Single Unders
15 Squat Cleans (135/85)(95/55)
25 Toes to Bar or Hanging Knee Raises
50 Double Unders or Single Unders
13 Squat Cleans (185/115)(115/75)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 Toes to Bar or Hanging Knee Raises
50 Double Unders or Single Unders
11 Squat Cleans (225/145)(135/95)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 Toes to Bar or Hanging Knee Raises
50 Double Unders or Single Unders
9 Squat Cleans (275/175)(155/115)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 Toes to Bar or Hanging Knee Raises
50 Double Unders or Single Undrs
7 Squat Cleans (315/205)(185/135)
OR
Can Perform the following:
Conditioning of the following of:
21-18-15-12-9-6-3 of:
Cal Row
Ball Slams
Box Step-Ups
B. Fitness Phase
19.2 CrossFit Open Workout or Conditioning Workout
Option for Workout: RX AND SCALED WORKOUT
Beginning on a 8-minute clock, complete as many reps as possible of:
25 Toes to Bar or Hanging Knee Raises
50 Double Unders or Single Unders
15 Squat Cleans (135/85)(95/55)
25 Toes to Bar or Hanging Knee Raises
50 Double Unders or Single Unders
13 Squat Cleans (185/115)(115/75)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 Toes to Bar or Hanging Knee Raises
50 Double Unders or Single Unders
11 Squat Cleans (225/145)(135/95)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 Toes to Bar or Hanging Knee Raises
50 Double Unders or Single Unders
9 Squat Cleans (275/175)(155/115)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 Toes to Bar or Hanging Knee Raises
50 Double Unders or Single Undrs
7 Squat Cleans (315/205)(185/135)
OR
Conditioning of the following of:
21-18-15-12-9-6-3 of the following:
Hang Power Cleans @ 95/65, 75/55 lbs
Lateral Burpees
Wall Balls
We did similar workout on February 13th, but we did Bike instead of Lateral Burpees
C. Compétition Phase
Week 1
Snatch + Clean and Jerk + Squat Iso(Week 6 of Week 6) + Upper Body + Pull/Push + Bike Conditioning Tester
A. Snatch, 60% x 4 reps, 70% x 4 reps, 75% x 3 reps x 3 sets, rest as needed between sets.
B. Clean and Jerk, 60% x 4 cleans + 1 jerk, 70% x 4 cleans + 1 jerk, 75% x 3 cleans + 1 jerk x 3 sets, rest as needed between sets.
C. High Bar Back Squat, 90%. 1 rep @ 2 second lowering +1 second iso hold in bottom x 3 sets, rest as needed between sets.
D. Split Jerk off Rack, 70% x 4 reps, 80% x 3 reps x 3 sets, rest as needed between sets.
E1. Snatch Deadlift, 105% x 4 reps x 4 sets, rest 1 minute.
E2. Kipping Handstand Push-Up Depth Cluster, 3.2.1 x 3 sets, rest 1 minute.
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F. 10 Minute Bike Test-How Many Cals Can You Get?
December 14th, 2018
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