Gym Brief for the Week

1. Vagabond Next Beginners Class on August 22nd + Vagabond Referral Program:

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.

Those who refer are current Vagabond Members, if you refer someone to our next Beginners Class, and they sign up for group classes, then you will earn yourself a free month membership the following month!

Win Win for all involved!

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2. SugarWOD released at Vagabond as new tracking system for data and workouts

At Vagabond, we emphasize a supportive community, measuring progress, and celebrating success all of which starts with a supportive coach to athlete relationship. We believe our commitment to these values has helped us create a world-class environment for our athletes.

3. Vagabond CrossFit Third Annual Internal Competition on Saturday, August 13th. Sign up will be released soon.

The third annual Vagabond Internal Competition will be taking place on Saturday, August 13th. The registration link and information is released and ready to go. There will be scaled and rx divisions, and there will be standards for each one. All Vagabonds can take part in this, no matter what level you are at during this point. Looking to have fun and have something to train for this summer, then this is the way to go!

SIGN UP HERE.

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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3 Sets of the following of Coach Run Warm-Up:
15 Seconds of Burpees
Rest 15 Seconds
30 Seconds of Airdyne
Rest 15 Seconds
15 Seconds of Hollow Holds
Rest 15 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Posterior Chain Bending/Upper Body Push Vertical + Conditioning
A. High Bar Back Squat, 2 reps x 4 sets @ 80%, rest 1:30 between sets.
B1. DB Russian Step-Ups on Box,@ 11×1, 8/each leg @ moderate weight x 3 sets, rest 45 seconds between sets.
B2. Plank Holds Weighted, 35 seconds total x 3 sets, rest 45 seconds between sets.
C. AMRAP 16 Minutes of the following:
10/8 Calories on Assault Bike or 12/10 Calories on Airdyne
8 Burpees
100 Meter Run
8 Box Jumps
B. Fitness Phase
Posterior Bending/PC Assistance + Conditioning
A. Traditional Deadlift, build to a quick heavy single, 10 minute time limit.
Compare to July 25th of Cluster between 90%
B1. Weighted Side Bridges, 25 seconds/each side x 3 sets, rest 45 seconds between sets.
B2. Tall Kneeling Pallof Press, 20 reps total(10/each way) x 3 sets, rest 45 seconds between sets.
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C. AMRAP 16 Minutes of the following:
10/8 Calorie Row
10 Wall Balls
200 Meter Run
10 Burpees
C. Competition Phase
Bending Oly + Lower Body + Posterior Chain + Posterior Chain/Posterior Chain + Row Conditioning Mono or Assault Bike-Power Work
A. Power Clean against single strand bands: Up to a heavy single. Rest 90s.
B. Back Squat: Up to a heavy 3 1 1/4 Style. Rest 2:00
C. Rear Foot Elevated Split Squat: Max 5 rep on each leg. Rest 90s. Beat weights used last week. This should be very challenging!
D. Weighted Straight Leg Sit-ups: Accumulate 100 reps @25# DB. Rest as needed.
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E. Assault/Row Aerobic Work/Sled Work
CrossFit GPP LP Energy System
3 Sets of the following @ Hard Effort:
12 Thrusters @ 75/55 lbs
12 Lateral Burpees
Rest 3 minutes between sets
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Rest 10 Minutes
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3 Sets of the following @ Hard Effort:
12 Power Cleans @ 115/75 lbs
12/9 Calorie Assault Bike
Rest 3 minutes between sets
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