"Monday 5.2.2016 + Vagabond of the Month for April: Nicole Causey + Vagabond Olympic Lifting Class @ 6:35 pm"

Vagabond of the Month for April: Nicole Causey

“Everyone talks about the camaraderie; it goes without saying that  the people are a big part of what I love about Vagabond. Also, I know that Kevin’s programming is safe and will help me reach my goals without getting hurt. Most importantly,  I feel like the work that I put in at Vagabond helps me be a good role model for my eight-year-old son. He sees me working hard and trying to do things that I am not sure I can do, things that are way outside my comfort zone.  He sees me try and fail ( and fail, and fail), but keep trying.”


Vagabond Olympic Lifting Class on Monday, May 2nd, 2016: CLICK HERE FOR WORKOUT.

Gym Brief for the Week

1. Vagabond Next Beginners Class on May 16th:
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 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.


3. Vagabond Annual Summer Party on Saturday, July 23rd @ Flynn Farm, start time 3:00 pm

This will be Vagabond’s Fourth Annual Summer Party. Our host will be the Flynn’s, and will be a Pool Party at their 30 acre Farm. Great Scenery, Great Farm, and Great Time.

All Vagabonds are encouraged to join, and kids are welcomed in the afternoon hours for a great time.

Nicole C

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of coach option
Coach Run Warm-Up:
2 Sets of the following:
20 Seconds Airdyne/Row
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds
20 Seconds of Plank Holds
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Posterior Chain Bending/Upper Body Press Vertical + Conditioning
A. Wide Stance Front Squat to Parallel Box, 3 reps x 6 sets @ 50%, rest 30 seconds
Get numbers from March 14th or January 8th for 1RM
B1. DB Seated Press on Ground, 8-10 reps x 3 sets, rest 45 seconds between sets.
B2. Weighted Sit-Ups, 20 reps x 3 sets, rest 45 seconds between sets.
C. Every Minute on the Minute x 8 Minutes of the following:
6 Ball Slams
4 Burpees
2 Heavy Deadlifts @ Athlete Choice
Rest 2 minutes
AMRAP 5 Minutes of the following:
Run 400 Meters
In Remaining Time, complete as many calories on Airdyne/Assault Bike
B. Fitness Phase
Posterior Bending/PC Assistance + Conditioning
A. Sumo Deadlift, 3 reps x 6 sets @ 55%, rest 30 seconds between sets.
Look @ April 21st, we did heavy set of 2
B1. Heavy Russian Kettlebell Swings, 20 reps x 3 sets, rest 30 seconds between sets.
B2. Banded Leg Curls, 20 reps x 3 sets, rest 30 seconds between sets.
C. Every Minute on the Minute x 8 Minutes of the following:
6 Tall Box Jumps @ 30/24 inches
4 Burpees
2 Heavy Back Squats @ 225 lbs/135 lbs, 185/115 lbs, 135/95 lbs
Rest 2 Minutes
AMRAP 5 Minutes of the following:
Run 400 Meters
In Remaining Time complete as many calories on Row Erg
C. Competition Phase
Max Effort Lower Body Variation + Barbell Conditioning
A. Back Squat Clusters, 5 sets of 1.1.1, start @ 50%, and add 5-10% each set, rest 3 minutes between sets.
B. Front Rack Walking Lunges, 3 sets x 6 reps/each leg @ 155/105 lbs, rest 90 seconds between sets.
C1. Reverse Hypers, 3 sets x 20 reps @ 25%of back squat, rest 1 minute.
C2. Banded Leg Curls, 3 sets x 20 reps, rest 1 minute.
C3. GHD Sit-Ups, 15 reps x 3 sets, rest 1 minute.
D. Handstand Push-Up Skill Work:
2 Depth Strict Handstand Push-Ups @ 1-2 inches + 2 Kipping Depth Handstand Push-Ups @ 1-2 inches, every 75 seconds complete for 10 Minutes(Total 8 Sets)
E. Basic Conditioning:
3 Rounds for time of:
Run 400 Meters
21 Kettlebell Swings @ 53/35 lbs
12 Chest to Bar Pull-Ups
9 Shoulder to Overhead @ 155/105 lbs
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