"Monday 4.22.2019 + Vagabond Lifting Class @ 635 pm + Vagabond Ladies Night Last Week to Sign Up"

Week 2 of Lifting Class: All Levels are Welcome @ 6:35 pm, Every Monday:

Clean + Specific Warm-Up + Demo + Explain

10 Minutes to Work to 80% of your best Squat Clean

Every 90 seconds for 15 Minutes, 2 Cleans + 1 Jerk

RDL, 5 sets of 3 reps, build each week.

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1. Vagabond Next Beginners Class on May 6th, 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 Ladies Night Out on Saturday, May 4th @ 7:00 pm:
Join us for a ladies night in at Vagabond CrossFit on May 4th at 7:00PM! Wine tasting is a fun way to learn about wine while enjoying the great company of friends in a private setting; sipping inside of a gym takes it to the next level! Tim Paulus, a VBC member, Culinary Institute of America graduate, and Wine Buyer for a gourmet grocer on the South Shore, will hang out at Vagabond with a selection of 8 wines to sip, savor, and enjoy along with personalized tasting notes. For 90 minutes, he will cover everything from tasting tips, wine facts, food pairing ideas and anything else VBC members may be interested in regarding the wine industry. Don’t miss out on this fun night whether you’re a wine novice or a cork dork – everyone will feel welcome!

You must pay and sign up in advance. Please join this event but note that your spot is guaranteed only with payment:
$20 fee on account charge

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3. Vagabond Mother’s Day Workout for Breast Cancer Research on Sunday, May 12th @ 9:00 am:

This will be our 5th year running this Annual Mother’s Day Workout for the Susan G Komen Fundraiser. All proceeds with T-Shirt and Tank-Top Sales will go towards donation for Vagabond Friend and Member, Robin Johnson Taylor, who is a 2 time survivor from breast cancer. Come 9 am on Mother’s Day Workout and take part in a great cause and suggested donation for those who do not get t-shirts, can be $20 if you want to donate that day!

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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:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of coach led warm up
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3 Sets of the following of Coach Run Warm-Up:
15 Seconds of Plank Hold
Rest 10 Seconds
30 Seconds of Airdyne
Rest 10 Seconds
15 Seconds of Goblet Squats
Rest 10 Seconds

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II. Phases Strength + Conditioning:

A. Lifestyle Phase

Upper Body Press Vertical + Upper Body Press Asst/Core + Mid-Range Conditioning

A. Strict Press, 4-5 reps x 3 sets, rest 45 seconds.

70-75% of your best 1RM, last time tested was 2/4/19.

B1. Single Arm DB Floor Press, 5 reps/each arm x 3 sets, rest 45 seconds.

We did 6 reps on April 1st.

B2. Single Arm Seated Cable Pull-Down, 10 reps/each arm x 3 sets, rest 45 seconds.

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C. Conditioning of the following:

4 Sets of the following:

4 Minutes of the following:

5 KB or DB Strict Press(If have not done KB Press before, TRY IT!)

5 No Push-Up Burpees

5 Cal Assault Bike

Rest 2 Minutes between sets

Start where you left off

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B. Fitness Phase

Lower Body Squat or Olympic Lift + Lower Body/Core Walking + Conditioning

A. KB or DB Split Squats, 6 reps/each leg x 3 sets, rest 60 seconds between sets.

Suggested bodyweight each hand is 20-25% each hand in DB or KB. We did these on April 8thfor lower %

B1. Goblet Squats @ 4010, 15 reps x 3 sets, rest 30 seconds.

B2. Tall Kneeling KB Single Arm Press w/other KB in Rack Position, 8 reps/each arm x 3 sets, rest 60 seconds.

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C. Conditioning of the following of:

4 Sets of the following:

4 Minutes of the following:

5 Hang Squat Cleans @ 95/65 lbs, 75.45 lbs

5 Cal Row

5 Step-Down Box Jumps

Rest 2 Minutes between sets

Start each set over

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C. Competition Phase

Week 8

Snatch + Clean and Jerk + Squat Iso(Week 6 of Week 6) + Upper Body + Pull/Push + Bike Conditioning Tester

A. Front Squat Rack Squat Cluster, 1.1 x 5 sets, rest as needed.

Option: Work to a heavish set of 3 with a 3 second eccentric and 3 second iso for Front Squat.

Week 1 of this, will switch out at week 3 for deload week for both options.

Start on power rack, have bar set up in bottom position, and lift out of bottom, choose appropriate weight, 80% or more of your best Front Squat.

B. Snatch, 60% x 1.1.1.1 reps, 70% x 1.1.1.1 reps, 80% x 1.1.1.1 reps, 85% x 1.1 reps x 3 sets, rest as needed.

C. Clean, same % as Snatch.

D. Snatch High Pull, 85%, 4 reps x 4 sets, rest as needed.

16 reps

E1. Clean Deadlift, 110% x 2 reps x 5 sets, rest 1 minute.

E2. Reverse Hyper, 10 reps heavy x 5 sets, rest 1 minute.

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F. Complete the following on Assault Bike:

3 Minutes @ Low Effort

rest 1 minute walk

3 Minutes @ Low Effort

rest 1 minute walk

3 Minutes @ Low Effort

rest 1 minute walk

3 Minutes @ Low Effort

rest 1 minute walk

3 Minutes @ Low Effort

rest 1 minute walk

3 Minutes @ Low Effort

Done!

Women keep RPM 56-58 + Men Keep RPM between 60-61

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