"Monday 5.1.2017 + VBC Olympic Lifting Class @ 6:35 pm"

*Gym Brief for the Week*
1. Vagabond Next Beginners Class on May 15th:
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 Second Annual Mother’s Day Workout on Sunday, May 14th @ 9:00 am
Please join us for the 2nd annual Vagabond Mother’s Day benefit workout for the fight against breast cancer! 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 and will walk 3 days/ 60 miles this year to end breast cancer.
This special workout will take place on Mother’s Day, Sunday May 14th 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.
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3. Vagabond CrossFit Performs “Murph” on Monday, May 29th @ 9:00 am
We will be taking part in our Third Annual Memorial Day Workout called ” Murph”. This workout is consider one of the first Hero Workouts in CrossFit, and it is a great way to honor those who have made the ultimate sacrifice to protect us and serve us during their time in the military. Click HERE to learn more information.

Weights

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option Warm-Up
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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of RKC Plank Holds
Rest 10 Seconds
30 Seconds of Goblet Squats
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Single Leg/Upper Body Pull/Upper Body Pull/Core+ + Short Conditioning
A1. DB Box Step-Ups, 8 reps/each leg x 3 sets, rest 45 seconds.
A2. DB Row, 8-10 reps/each arm x 3 sets, rest 45 seconds.
B1. DB External Rotations, 8 reps/each arm x 3 sets, rest 45 seconds.
B2. Side Bridges, 25 seconds/each side x 3 sets, rest 45 seconds.
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C. For Time of the following:
30 KB Russian Swings
500 Meter Row or 400 Meter Run
Rest 1 Minute
30 Goblet Squats
500 Meter Row or 400 Meter Run
B. Fitness Phase
Single Leg/Upper Body Push/Core/Upper Body Push+ Short Conditioning Lactate
A1. DB Walking Lunges, 8 reps/each leg x 3 sets, rest 45 seconds.
A2. DB Bench Press, 12-15 reps x 3 sets, rest 45 seconds.
B1. DB Powell Raises, 8 reps/each arm x 3 sets, rest 45 seconds.
B2. RKC Plank Holds, 45-60 seconds total time x 3 sets, rest 45 seconds.
Push away from ground on elbows, squeeze glutes/butt, push elbows down to feet and squeeze and engage quads, make this hard!
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C. For Time of the following:
30 Russian Kettlebell Swings
500 Meter Row or 400 Meter Run
Rest 1 minute
30 Wall Balls
500 Meter Row or 400 Meter Run
C. Competition Phase
Max Effort Squat + Oly Clean + PC/Core + Gymnastics Fatigue Training
A. High Bar Box Parallel Squat, work to a heavy set of 2, 12 minute time limit, wide stance, sit hips back, keep low volume>
Compare to 3 rep on April 10th, 2017
B. Every Minute, on the Minute x 8 Minutes of the following: 1 rep @ 90% of best Squat Clean.
C. Clean Deadlift, 80% x 3 reps x 3 sets, rest 1-2 minutes between sets.
Use straps for this movement to save wrists and foreaerms.
D1. DB Split Squats @ 25-30% of bodyweight in each hand x 6 reps/each leg x 3 sets, rest 1 minute.
D2. Weighted Back Extensions Cluster, 5.5.5 x 3 sets, rest 1 minute.
Do 5 reps @ heavy weight, then 5 reps @ light weight, then 5 reps @ lighter weight.
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E. 3 Rounds for time of the following:
10 Squat Cleans @ 135/95 lbs
15 Chest to Bar-Pull-Ups
10 Lateral Burpees
This is meant to be quick and fast, get it!
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