Vagabond Lifting Class @ 6:35 pm Every Monday Night for All Levels
Snatch Specific Warm-Up
Demo + Explain
Snatch Balance, 3 reps x 3 sets
10 Minutes to Work to 80%ish of Squat Snatch
Snatch Pull + Snatch + OHS, every 90 seconds for 15 minutes
Snatch Grip RDL, 4 sets of 8 reps
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VAGABOND STORE CREDIT LIST ANNOUNCEMENT. THERE WILL BE A SMALL 3% CARD FEE FOR PROCESSING FEES ADDED FOR JUST THOSE WHO USE THE STORE CREDIT LIST! THANK YOU!
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1. Vagabond Next Beginners Class on August 26th, 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/
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4. Dr. Andrew Millet’s Low Back Health Seminar on Saturday, October 5th @ 1030 am @ Vagabond CrossFit, sign up at Facebook Event Page:
The Bulletproof Your Low Back seminar is a way for athletes and active individuals to take an active role in working on their mobility, stability, and strength through various exercises, movements, etc. to help put themselves in the best position to avoid low back pain with training and lifting.
Cost of seminar is $25 and can pay thru Vagabond System.
Bio on Presenter:
Andrew Millett MSPT, SFMA, CSCS is a sports orthopedic physical therapist with a background in Strength and Conditioning. He is the owner of Move Strong Physical Therapy, LLC. His practice uses a combination of manual therapy (dry needling, soft tissue mobilization, etc.), exercise, and strength training to help athletes of all ages and abilities move and feel better. He has worked with athletes ranging from middle school age up to the professional and Olympic ranks.
https://www.facebook.com/events/2770103116337120/
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option Warm-Up
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5 Minutes of the following:
Assault Bike x 20 seconds
KBS Russian x 10 reps
Goblet Squats x 10 reps
Jump Rope x 20 seconds
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II. Phases Strength + Conditioning:
A. Lifestyle Phase
Lower Body Squat or Posterior Bend + Single Leg/Core + Conditioning
A. Front Squat, 5 sets of 3 reps, rest 1 minute between sets.
Last time tested 1RM: May 21st, 2019
Week 2 of Front Squats-Switch Out at Week 4
B1. Goblet Squats Pause, 10 reps @ 4 second hold 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:
4 Sets of the following @ Mod Effort of:
12 Box Step-Ups Unweighted(6/each leg)
Run 200 Meters
12 Russian KBS(Can do American Swings to Practice for Throwdown)
Row 250 Meters
Rest 90 seconds between sets
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B. Fitness Phase
Olympic Lifting + PC/Core+ Conditioning
A. Power or Squat Clean Clusters, 1.1 @ 82%, 1.1 @ 84%, 1.1 @ 86% x 2 sets, rest 1-2 minutes between sets.
1RM Data: May 22nd, 2019
B1. Deadbug Pressing Against Wall, 10 reps/each way x 2 sets, rest 30 seconds.
B2.Single Leg Weighted Box Step-Ups, 8 reps/each leg x 2 sets, rest 60 seconds.
Leave foot on box when stepping, so when stepping with RIGHT FOOT, leave on box whole time.
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C. Conditioning of the following:
4 Sets of the following @ Mod Effort of:
12 Weighted Walking Lunges(6/each side)
Run 200 Meters
12 Hang Power Cleans @ 115/80, 95/65 lbs
Run 200 Meters
Rest 90 seconds between sets.
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C. Competition Phase
Week 23
Squat + Snatch + Clean and Jerk + Olympic Lifting Variation + Gymnastics(Maybe) + Conditioning
A. Low Bar Back Squat, 5 sets of 3 reps, 80% of your best 1RM, stay at this weight for all 5 sets.
Up 5% from last week
B. Snatch Mod, 55%, 1.1.1 x 5 sets, rest as needed.
C. Clean and Jerk, 80%, 1.1.1 x 4 sets, rest as needed between sets.
Up 5% from last week
D. Snatch Balance, 6 sets of 2 reps, rest as needed between sets.
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E. Gymnastics Conditioning of the following:
5 Sets of the following:
50 Double Unders
8 Hang Power Cleans @ 135/95 lbs
200 Meter Run
12 Chest to Bar Pull-Ups
Rest 90 seconds between sets
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