"Monday 8.22.2016 + Vagabond Olympic Lifting Class + Next Vagabond Beginners Class: September 12th"

Gym Brief for the Week

1. TRX Class Offered Starting on Sunday, September 11th @ 8:00 am for 6 Week Class Every Sunday

TRX Suspension Training – This 6 week, 55 minute long class consists of body weight exercises that develop strength, balance, flexibility and core strength simultaneously along with improving your metabolic conditioning. The suspension training straps help even the newest member to exercise gain strength and core stability. Every exercise can be as challenging as the user makes it. Just alter your angle to the anchor to use more or less of your body weight. This full body workout will leave you impressed with how little equipment you need in order to get an intense workout. TRX small group classes are limited to 6 participants.


2. Vagabond Next Beginners Class on September 12th:

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.


3. First Annual Memorial Day Workout for Close Friend + CrossFitter, Patrick Padgett on Saturday, October 15th @ 9:00 am:

Vagabond will celebrate the life of close friend and CrossFitter, Patrick Padgett, as we celebrate a wonderful life and friendship that owner, Kevin O’Malley, had with his close friend. We will participate in the PR for Pat Workout, and will have scaled options for everyone taking part in the workout. We encourage all Vagabond Members to take part in this event, and if you wish, can donate $20 to a charity or foundation chosen by Patrick’s Family.

“So do me the honor of living your life like you really mean it. Go out and conquer your goals, do things that you’re a little scared of, make awesome memories that give you cool stories to tell, and love, love as much as possible, freely and genuinely. Love people, love activities, love scenes and ideas, and material things, and songs, and just love as much as you can. Enjoy your life you only get one, and value your time, you never know how much of it you really have.”

Click Here for Event Page.


4. 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.

To support these values, we chose the SugarWOD workout app. It’s a fun, social way to track your WODs and from day one you get to enjoy the unique community at Vagabond. You can download the app from your APP Store, and it is free to use, Vagabond will pick up the monthly costs, so people can enjoy tracking their workouts, data, and how they are feeling on a given day. Pretty cool stuff, and excited to have to offer to Vagabonds to download and track data the easy way.

You can also find it on the Vagabond webpage on the right hand side in a Black Font that says, “WORKOUTS”, and see how yourself and others are doing on a daily basis.

The Workout will be directly sent to your phone as well, when you download the app, you can use your email or Facebook account, and every night at 8 pm, you will get an update to your phone for the workout for the following day!

Download the APP now and get to tracking, and join the Vagabond CrossFit Community(BOX) as they call it.


August Beginners 22nd

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 Minutes of the following:
Coach Choice
3 Sets of the following:
20 Seconds of Burpees
Rest 10 Seconds
20 Seconds of Airdyne/Row
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squatting + Single Leg/Upper Body Pull/Core + Short Conditioning
A. Parallel High Bar Back Box Squat, 2 reps x 8 sets @ 50%, rest 30 seconds between sets.
August 15th 1RM last data
B1. DB Step-Ups, 12 reps/each leg x 2 sets, rest 30 seconds between sets.
B2. Tall Kneeling Pallof Press, 12 reps/each way x 2 sets, rest 30 seconds between sets.
B3. DB Row, 12/each arm x 2 sets, rest 45 seconds between sets.
C. AMRAP 12 Minutes of the following:
10 Goblet Squats
10/8 Calorie Row
10 Box Jumps/Step-Ups
B. Fitness Phase
Posterior Bending Oly + PC/Core/Upper Body Pull + Short Conditioning
A. Power Clean Cluster, 1.1.1 x 4 sets @ 65%, rest 60 seconds between sets.
1RM results from August 15th for Power Clean Numbers
B1. Back Extensions, 12-15 reps x 2 sets, rest 45 seconds between sets.
B2. Strict Weighted Supinated Pull-Up Cluster, 1.1.1 x 2 sets, rest 45 seconds between sets.
People can do Negative Pull-Ups Clusters, 1.1.1 or Lat Pull-Downs, 12-15 reps
B3. Weighted Side Bridges, 35 seconds/each side x 2 sets, rest 45 seconds between sets.
C. AMRAP 12 Minutes of the following:
10 Wall Balls
100 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
1) Back Squat: [email protected]%, [email protected]%, [email protected]%, [email protected]%, [email protected]%. Rest 2:00
Percentages based on 90% of your 1RM Back Squat. AMRAP sets capped at 10 Reps.
2) Conventional Deadlifts against bands: 3 reps x 8 sets. Use 40% 1RM + Blue Band. Rest 2:00
Reset on each rep. No touch n go.
3) BB Split Squats: 5 x 10 ea. Rest 60s. Keep these moderate weight.
4. Assault/Row Aerobic Work/Sled Work
CrossFit GPP Lend Energy System
6 Sets of the following:
Sprint 100 Meters
50 Meter Sled Sprint @ Unweighted
12 Burpees AFAP
Rest 4-5 Minutes between sets
Remember to keep the rest periods as stated above, rest full amount, there is a reason for it
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