"Monday 9.30.19 + Vagabond Lifting Class @ 6:35 pm"

Vagabond Lifting Class @ 6:35 pm Every Monday Night For All Levels

Jerk Specific Warm-Up

Demo + Explain-Regripping Jerk

Jerk Balance, 3 sets of 3 reps

Every 90 seconds for 15 minutes, 1 Jerk Dip + 1 Jerk

Arnold Press, 4 sets of 8 reps

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1. Vagabond One on One Assessment Start Up Classes: Start Whenever You Like, Contact us @ [email protected] or 508 930 8734:
We offer our Beginners One on One Program, which is mandatory before entering the group class or personalized training and will be directed through a well organized and efficient program. The duration of the Beginners Class Program is 5 ONE on ONE 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 personalized approach 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. 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/

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4. Vagabond Fourth Annual Patrick Padgett Memorial Workout on Saturday, October 19th @ 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.”
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5. Vagabond Trunk or Treat on Sunday, October 27th, 2019 @ 12:00 pm:
Bring the kids down after your workout on Sunday 10/27 at 12:00 PM in their costumes for trunk-or-treating in the parking lot! We need a hand full of Vagabond vehicle volunteers to pull this off- decorate your car as much or as little as you want and bring candy or treats to hand out to the kids–who’s in?? Join this event if you can make it with your kids and comment below if you want to volunteer your time and trunk to the fun!
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6. Vagabond Costume Contest for Halloween on Thursday, October 31st for all Classes:
On Thursday, October 31st we encourage all Vagabonds to take part in wearing any type of costume during their time in Vagabond that day. Bring your best costume to class, and at the end of the night, there will be named a winner, and they will receive a free month membership for their costume and participation! Bring your best costumes to class all day!

SIGN UP THIS WEEK FOR DR MILLET’S LOW BACK SEMINAR @ VAGABOND THIS UPCOMING SATURDAY!

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of coach led warm up focusing on opening up shoulder, can try banded shoulder stretch or any shoulder opener drills.
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2 Sets of the following of Coach Run Warm-Up:
20 Seconds of Russian KBS
Rest 10 Seconds
60 Seconds of Airdyne
Rest 10 Seconds
30 Seconds of Goblet Squats
Rest 10 Seconds

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II. Phases Strength + Conditioning:

A. Lifestyle Phase

Lower Body Squat + Single Leg/Core + Conditioning

A. High Bar Back Squat, 5 sets of 3 reps, rest 1 minute between sets.

Last time we tested 1RM: October 1st, 2018

Week 2 of Back Squats-Switch out at Week 4

B1. Goblet Squat Pause, 8 reps @ 4 second pause x 3 sets, rest 45 seconds.

B2. Tall Kneeling Pallof Press, 6 reps/each way x 3 sets, rest 45 seconds.

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C. Conditioning of the following:

16 Minutes on the Clock:

12 Walking Lunges(6/each side)

100 Meter Run

12 Russian KBS or Ball Slams

100 Meter Run

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B. Fitness Phase

Upper Body Press Horizontal or Vertical(Every Other Week)+ Upper Body Push/Upper Body Pull + Conditioning

A1. DB Floor Press Heavy, 7-9 reps x 3 sets, rest 45 seconds.

September 9th we did DB Floor Press, 8-10 reps for Week 1, this is Week 2 for Floor Press.

A2. Banded Pull-Aparts, 20 reps x 3 sets, rest, 45 seconds.

A3. DB Laying Tricep Extensions, 10 reps x 3 sets, rest 45 seconds.

A4. KB Rotational Row, 6-8 reps/each arm x 3 sets, rest 90 seconds.

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B. Conditioning of the following:

16 Minutes on the Clock:

12 Box Step-Ups(6/each leg)

100 Meter Run

12 Russian KBS

100 Meter Run

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C. Competition Phase

Deadlift Variation + Single Leg + Upper Body Pull + Upper Body Push + Core/PC + Cond.

A. Traditional Deadlift Cluster, 5 sets of 1.1, rest as needed between sets.

Make sure it’s not a slow eccentric, get right to the bottom. Heavy load, bring bar right to ground, stand rest 15-20 seconds, and go again..

B. Ring Muscle-Up Routine of the following:

Every Minute on the Minute x 10 Minutes or 15 Minutes

3 reps for 10 minutes or 2 reps for 15 minutes every minute.

C1. Single Leg Triplanar Lunge, 4 reps/each leg x 3 sets, rest 60 seconds.

One rep consists of 3 different lunges, sagittal, transverse, and frontal plane lunges.

C2. Tall Kneeling Pallof Press, 8 reps/each way x 3 sets, rest 60 seconds.

C3. Weighted Pronated Pull-Up Cluster, 1.1.1 x 3 sets, rest 60 seconds.

C4. Bird Dogs, 6-4-2 method(meaning you do 6 reps on set 1, 4 reps on set 2, 2 reps on set 3, hold for 10 seconds), rest 60 seconds.

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D. Complete the following of:

10 Sets of the following:

Row 200 Meters Hard Hard Pace, rest 2 plus minutes between sets.

Find comfortable pace, this is an aerobic effort, hence why rest time is lower, find consistency and stay there.

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