"Monday 5.8.2017 + Vagabond of the Month for April: Punit Patel + VBC Olympic Lifting Class @ 6:35 pm"

Vagabond of the Month for April: Punit Patel

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“With the help of my Vagabond community and amazing coaches I have too many accomplishments to call out but the ONE I’m most proud of has been DISCIPLINE. Vagabond has taught me how to be disciplined in life, focus on the positive aspects of life and family, have fun, laugh more, do good things for others.”

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*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.

Punit Patel

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 dynamic prep movement:
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3-5 minutes of the following:
airdyne 20 seconds
5 goblet squats
row 20 seconds
5 push-ups or scaled push-ups
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Single Leg/Upper Body Pull/Upper Body Pull/Core+ + Short Conditioning
A1. Single Arm KB Walking Lunges(8 reps with KB in right hand/8 reps with KB in left hand), 8 reps/each leg x 3 sets, rest 45 seconds.
A2. Strict Pronated Pull-Ups, 6-8 reps total(You can break these up or cluster them)x 3 sets, rest 45 seconds.
Scale to Negative Pull-Ups @ 20×1, 3-4 reps or Ring Rows, 6-8 reps
A3. DB Curls, 8-10 reps x 3 sets, rest 45 seconds.
A4. RKC Plank Holds, 20 seconds.20 seconds cluster x 3 sets, rest 45 seconds.
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B. 6 Rounds of the following:
12 Kettlebell Swings
200 Meter Run
Rest 45 seconds between sets
B. Fitness Phase
Single Leg/Upper Body Push/Core/Upper Body Push+ Short Conditioning Lactate
A1. Barbell Box Step-Ups, 8 reps/each leg x 3 sets, rest 45 seconds.
A2. DB Seated Press on Ground, 10-12 reps x 3 sets, rest 45 seconds.
A3. Weighted Sit-Ups, 12-15 reps x 3 sets, rest 45 seconds.
A4. Banded Push-Downs, 12-15 reps x 3 sets, rest 45 seconds.
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B. 6 Rounds of the following:
12 Thrusters @ 85/55, 75/45 lbs
200 Meter Run
Rest 45 seconds between sets
C. Competition Phase
Max Effort Squat + Oly Clean + PC/Core + Gymnastics Fatigue Training
A. High Bar Back Squat, work to a heavy set of 5, 12 minute time limit,
Compare to 3 rep on April 10th +, 2017 + 2 rep on April 17th
B. Power Snatch Clusters, 1.1.1 @ 60%, 1.1.1 @ 65%, 1.1.1 @ 70%, 1.1.1 @ 75%
C. Snatch Pull, 100% x 3 reps x 4 sets, rest 1-2 minutes between sets.
Use straps for this movement to save wrists and foreaerms.
D1. Barbell Walking Lunges Front Rack @ 155/105, 135/95 lbs, 6 reps/each leg x 3 sets, rest 1 minute.
D2. Reverse Hyper, 20 reps @ moderate weight x 3 sets, rest 1 minute.
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E. Complete the following:
21 Power Snatch @ 75/45 lbs
21 Overhead Squats @ 75/45 lbs
21 Lateral Burpees
Rest 1:1 interval-how long it takes you
15 Power Snatch @ 95/65 lbs
15 Overhead Squats
15 Lateral Burpees
Rest 1:1 interval-how long it takes you
9 Power Snatch @ 135/95 lbs
9 Overhead Squats
9 Lateral Burpees
Done!
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