Vagabond Lifting Class on Monday @ 6:35 pm with Coach Leroy:
Clean and Jerk Specific Warm-Up
Jerk Balance, 5 sets of 2 reps
80% Max Squat Clean and Jerk, 10 minutes.
Every 90 seconds for 15 minutes, 2 cleans + front squat + jerk
Shoulder Press, 4 sets of 8 reps
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1. Vagabond Next Beginners Class on August 5th, 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. 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.
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3. Vagabond Throwdown Competition with CrossFit First Down of Mansfield on Saturday, September 28th
SAVE the DATE for the annual member THROWDOWN! This year we are holding this members-only competition at Vagabond for Vagabond Members and CrossFit First Down of Mansfield from 9AM-3PM on Sept. 28th- registration is live! This is always a great day at Vagabond and is open to all fitness levels for RX or Scaled. If you’re thinking of a great challenge or pushing yourself in a new way, think about signing up! We’ll also need lots of judges! Any questions, please ask any coach and be on the lookout for the sign up soon! Cost to compete is $25 and includes a custom t-shirt from Forever Fierce-Judges get free t-shirts! This is a great community builder and a great way to spend a Saturday with your friends and fellow members of the gym. One male and one female from both divisions will be crowned winner at the end of the day!
The Challenge will test familiar movements and energy systems that we train on a consistent basis at the group classes- All are encouraged to participate in this fun day! Here’s Some General Standards for the Vagabond Internal Competition- official workouts to be announced soon!
CLICK BELOW TO REGISTER TO COMPETE/VOLUNTEER.
https://vagabond-crossfit.triib.com/events/throw-down-competition-vagabond-crossfit-first-down/
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 option
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Coach Run Warm-Up:
4-5 Minutes of the following:
20 Seconds Airdyne/Row
10 Reps Banded Monster Walks/each way
20 Second Plank Hold
10 Rep Goblet Squats
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II. Phases Strength + Conditioning:
A. Lifestyle Phase
Lower Body Squat or Posterior Bend + Single Leg/Core + Conditioning
A. High Bar Back Squat Heel Lifted, 5 sets of 3 reps, rest 1 minute between sets,
Make sure you use plates to lift heels, all must use.
Last time tested 1RM: October 1st, 2018
Week 2 of Heel Lifted Squats-Switch Out at Week 4
B1. Goblet Squats Pause, 15 reps @ 2 second hold in bottom x 2 sets, rest 30 seconds.
B2. Tall Kneeling Pallof Press, 8 reps/each way x 2 sets, rest 30 seconds.
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C. Conditioning of the following:
From Minute 0 to Minute 8 complete the following of:
Run 100 Meters
16 Walking Lunges(8/each side)
10 Russian KBS
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Rest from Minute 8 to Minute 10
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From Minute 10 to Minute complete the following of:
Run 100 Meters
16 Box Step-Ups(8/each leg)
10 Ring Rows or TRX Rows
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B. Fitness Phase
Olympic Lifting + PC/Core+ Conditioning
A. Power or Squat Clean Clusters, 1.1 @ 75%, 1.1 @ 80%, 1.1 @ 90% x 2 sets, rest 1-2 minutes between sets.
1RM Data: April 10th, 2019
Up by 5% on each set from July 15th
B1. AB Wheel Roll-Outs, 10 reps x 2 sets, rest 30 seconds.
B2. Single Leg Reverse Lunge Weighted, 8 reps/each leg x 2 sets, rest 60 seconds.
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C. Conditioning of the following:
From Minute 0 to Minute 8 complete the following of:
Run 200 Meters
10 Hang Squat Cleans @ 95/65 lbs, 75/45 lbs
5 Step-Down Box Jumps
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Rest from Minute 8 to Minute 10
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From Minute 10 to Minute complete the following of:
Run 100 Meters
10 Wall Balls
5 No Push-Up Burpees
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C. Competition Phase
Week 19
Squat + Snatch + Clean and Jerk + Olympic Lifting Variation + Gymnastics(Maybe) + Conditioning
A. Front Squat, 5 sets of 3 reps, 85% of your best 1RM, stay at this weight for all 5 sets.
B. Snatch, 82% x 1.1., 86% x 1.1., 88% x 1, 82% x 1.1, 86% x 1.1, 88% x 1.
C. Clean and Jerk, 85%, 1.1 x 5 sets, rest as needed between sets.
D. Clean High Pull, 90%, 3 reps x 3 sets, rest as needed between sets.
E1. Strict Handstand Push-Up Cluster Depth, 3.2.1 x 4 sets, rest 1 minute.
E2. Tall Kneeling Pallof Press, 6 reps/each way x 4 sets, rest 1-2 minute.
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F. Conditioning of the following:
8 Minutes on the Clock of:
25 Double Unders
10 Hang Power Cleans @ 135/95 lbs
5 Bar Facining Burpees
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Rest 10 Minutes
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For Time of the following:
25 Chest to Bar Pull-Ups
Run 800 Meters
25 Toes to Bar
Run 800 Meters
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