"Monday 8.8.2016 + Vagabond Olympic Lifting @ 6:35 pm + Vagabond Internal Competition this Upcoming Saturday"

Gym Brief for the Week

1. Vagabond Next Beginners Class on August 22nd 

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.


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.

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.

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!



I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of Shoulder Prep Warm-Up:
3-4 Minutes of the following:
Coach Option Dynamic Warm-Up
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Posterior Chain Bending/Upper Body Push Vertical + Conditioning
A. Front Squat, 2 reps x 4 sets @ 80%, rest 1:30 between sets.
B1. DB Split Squats, 8/each leg @ moderate weight x 3 sets, rest 45 seconds between sets.
B2. Plank Holds, 45 seconds total time x 3 sets, rest 45 seconds between sets.
C. For Time of the following:
25 Sit-Ups
400 Meter Row
25 Kettlebell Swings-Russian Heavy
400 Meter Row
25 Goblet Squats
25 Kettlebell Swings-Russian Heavy
400 Meter Row
25 Sit-Ups
B. Fitness Phase
Posterior Bending/PC Assistance + Conditioning
A. Traditional Deadlift, 3 reps x 6 sets, rest 30 seconds between sets, all sets @ 55%.
B1. Banded Good Mornings, 20 reps total x 3 sets, rest 45 seconds between sets.
B2. Standing Pallof Press, 20 reps total(10/each way) x 3 sets, rest 45 seconds between sets.
C. For Time of the following:
25 Toes to Bar(Scale to Knee Raises)
400 Meter Run
15 Power Snatches @ 95/65 lbs, 75/45 lbs
25 Burpees
400 Meter Run
15 Power Snatches @ 95/65 lbs, 75/45 lbs
25 Pull-Ups(Scale to Jumping Pull-Ups)
400 Meter Run
C. Competition Phase—Testing Week
Bending Oly + Lower Body + Posterior Chain + Posterior Chain/Posterior Chain + Row Conditioning Mono or Assault Bike-Power Work
A. Snatch: Up to a 1RM. Rest as needed.
B. Clean and Jerk: Up to a 1RM. Rest as needed.
C. Assault/Row Aerobic Work/Sled Work
CrossFit GPP LP Energy System
6 Sets of the following @ 90% Hard Pace:
60 Meter Sled Push @ Unweighted(Straight Ahead to Corner of Parking Lot, Sprint Back to Barbell Outside)
10 Power Cleans @ 135/95 lbs unbroken
Rest 4-5 minutes between sets, make sure you rest full amount of time, your body and neural system needs it
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