"Monday 9.19.2016 + Vagabond Olympic Lifting Class @ 6:35 pm"

Gym Brief for the Week
1. Vagabond Next Beginners Class on October 3rd:
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. 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.”
3. Vagabond Third Annual Trunk or Treat on Saturday, October 29th @ 12:00 pm
Come bring your children and family to the Annual Vagabond Halloween Trunk or Treat, as each Vagabond Child can dress up in their best Halloween Gear, and collect goodies from each Vagabond Parent.
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.


I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of Coach Dynamic Warm-Up
3-4 Minutes of the following:
Run 100 Meters or Airdyne 20 Seconds
10 kettlebell swings
5 Burpees
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squatting + Single Leg/Upper Body Pull/Core + Short Conditioning
A. Parallel High Bar Box Squat, 3 reps x 5 sets @ 75%, rest 1 minute between sets.
August 15th 1RM Data
B1. DB Walking Lunges @ moderate weight, 8 reps/each side x 3 sets, rest 45 seconds between sets,
B2. Deadbug Variation, 10 reps/each way x 3 sets, rest 45 seconds between sets.
C. 3 Sets of the following:
21 Goblet Squats
15 Calorie Row
21 Sit-Ups
15 Calorie Row
Rest 2 Minutes between sets
B. Fitness Phase
Posterior Bending Oly + PC/Core/Upper Body Pull + Short Conditioning
A. Power Clean Cluster, 1.1 x 3 sets @ 75%, rest 60 seconds between sets.
1RM for Power Cleans were performed on August 15th
B1. Back Extensions, 12-15 reps x 3 sets, rest 45 seconds between sets.
B2. DB Row, 10-12 reps/each arm x 3 sets, rest 45 seconds between sets.
C. 3 Sets of the following:
21 Wall Balls
200 Meter Run(15/12 Cal Assault Bike or 20/15 Cal Airdyne-If Raining)
21 Kettlebell Swings
200 Meter Run(15/12 Cal Assault Bike or 20/15 Cal Airdyne-If Raining)
Rest 2 Minutes between sets
C. Competition Phase
Bending Oly + Lower Body + Posterior Chain + Posterior Chain/Posterior Chain + Row Conditioning Mono or Assault Bike-Power Work
1) Overhead Squat: Work up to a 1RM. Rest 90s-2:00
2) Snatch Grip Deadlift: 5 x 4, up to a heavy set. Rest 2:00. Reset on each rep. Use straps if you have them.
3a) Reverse Hypers: 3 x 20-25. Rest 60s.
3b) Banded Leg Curls, 3 x 20. Rest 60s.
4) CrossFit LP Energy Work:
3 Sets of the of the following @ Hard Effort:
12 Hang Power Snatch @ 95/65 lbs
10 Overhead Squats
8 Lateral Burpees
20 Second Assault Bike Sprint
Rest 6-8 Minutes between sets
3 Sets of the following @ Hard Effort:
12 Hang Power Cleans @ 115 lbs/75 lbs
10 Front Squats
8 Lateral Burpees
20 Second Assault Bike Sprint
Rest 6-8 Minutes between sets
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