"Monday 9.17.2017 + New Intern for Vagabond Coaching Staff + VBC Olympic Lifting Class @ 6:35 pm"

New Vagabond Intern for the Coaching Staff:

I would like to personally welcome long time Vagabond and Close Friend, Suzi Ashworth, to the Vagabond Internship Program for becoming a Coach at Vagabond CrossFit. Suzi has been apart of Vagabond in some way or form over the past 6 years. She will be bringing her Exercise Science and Personal Training Experience to the Vagabond Community over these next few months. I am honored to have her on board, and cannot wait to see her grow within the Vagabond Community as a Leader and Coach.

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Vagabond Olympic Lifting Class on Monday, September 17th @ 6:35 pm. CLICK HERE FOR WORKOUT.

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*Gym Brief for the Week*
1. Vagabond Internal Competition Throwdown on Saturday, September 23rd
SAVE the DATE for the annual member THROWDOWN! This year we are holding this members-only competition at Vagabond from 9AM-3PM on Sept. 23rd- registration will be open soon! 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 Lifestyle and Fitness 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!
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2. Vagabond Internal Competition Night Out on Saturday, September 23rd @ 8:00 pm:
We will be having a night out after the Vagabond Internal Competition for all Vagabonds to celebrate the end of the Throwdown for the night. Come join us at Stoneforge in Easton anytime after 8 pm.
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3. Vagabond Next Beginners Class on October 16th, 2017
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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4. Vagabond Second Annual Patrick Padgett Memorial Workout on Saturday, October 14th @ 9:00 am:
Save the date for a very special memorial work out in Pat’s honor and memory.
We will be running heats from 9:00 am to 11:00 am, and will be performing the PR for Pat Workout, scaling options will be there for everyone. You can donate $20 dollars at the front door for Patrick’s family choosing for charity/donation.
Do this workout in honor of a great friend and person, but also to show your love and support for those struggling with some form of cancer everyday.
“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.”

Suzi 2

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Choice-Dynamic Warm-Up
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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Goblet Squats
Rest 10 Seconds
30 Seconds of Kettlebell Swings
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Single Leg/Upper Body Pull/Upper Body Pull Assistance + Conditioning
A1. Goblet Hold KB Box Step-Ups, 8/each side x 3 sets, rest 45 seconds between sets.
A2. DB Tripod Row, 8 reps/each side x 3 sets, rest 45 seconds between sets.
A3. DB Curls, 8 reps @ 30×0 x 3 sets, rest 45 seconds between sets.
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B. 12 Minutes on the Clock:
3 KB Swings Russian
3 Box Jumps or Step-Ups
3 Goblet Squats
6
6
6
….
B. Fitness Phase
Posterior Bending + PC/Core + Conditioning
A1. High Bar Back Squat, 3-5 reps x 3 sets, rest 1 minute.
Goal is to hit 3-5 reps for all sets, but if you hit 3 or 4, do no go up in weight, stay at same weight.
A2. Standing Cable Row or Banded Row, 8 reps/each side x 3 sets, rest 1 minute.
A3. DB Powell Raises, 8 reps/each side x 3 sets, rest 1 minute.
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B. 12 Minutes on the Clock:
3 Hang Power Cleans @ 95/65 lbs, 75/55 lbs
3 Wall Balls
3 Burpees
6
6
6

Go until the 12 minutes has been completed, complete as many repetitions as possible in the time allowed.
C. Competition Phase
Moderate Effort Squat + Oly Snatch + PC/Core + Gymnastics Fatigue Training
A. Snatch of the following:
65% x 1.1
75% x 1.1
85% x 1
65% x 1.1
75% x 1.1
85% x 1
B. Front Squat, 85%, 2 reps x 5 sets, rest as needed between sets.
C. Snatch Pull, 80%, 5 reps x 3 sets, rest as needed between sets.
D1. Front Rack Walking Lunges, 5 reps heavy/each side x 3 sets, rest 1 minute.
D2. Banded Leg Curls, 20 reps x 3 sets, rest 1 minute.
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E. For Time of the following:
2 Rounds of the following:
50 Double Unders
40 Wall Balls
400 Meter Run
50 Kettlebell Swings @ 53/35 lbs
40 Cal Assault bike
400 Meter Run
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