"Phase Training"(3.26.2012)

Chest to Bar!

*The New Phase Training for Vagabond Begins!*

Hey Vagabonds,

The Opens are over, and we now journey on to our new Phase of Training. I started working with Michael Fitzgerald about two months ago, so the workouts and phases were getting touched up a bit, and we did some testing behind the scenes to see what we have to work on, and at the end of the day, we have come up with some solid formulas over the next three months. We have a template ready for all phases of training for our workouts, and the next three months shall be interesting. This is just another case, that here at Vagabond we actually care about improving your guys abilities, but also care about your health and safety. We are not here to break you down everyday, and kill you in every workout. We want everyone to be with us for a long time, and the only way that this can be possible, is if we break down the workouts and templates into phases of training. It is easy to just throw a workout together, and say Hey, go kill yourself and have fun. The true question is how long can you go with just getting hit one after another with a brutal workout. We want to concentrate on skills, weightlifting, progressions, and concentrate on certain energy systems everyday to illicit the responses that we want from you guys. All we want is results, and that is all we care about! So, for the next three months, we will be implementing our first phase of training, and things will look a little differently for the time being. So, hold onto your seats, and enjoy the ride, and realize you are part of a gym that puts time into its programming, and looks into the long term goal of your fitness, and not just the quick fixes!

*Next On Ramp(Beginners Class) Starts on Monday, April 2nd, 2012*

The On Ramp on Monday, March 12th is sold out and there are no more spots available. However, we will be starting our next On Ramp Beginner Series on Monday, April 2nd, 2012 at either 10:30 am or 7:30 pm. If you wish to reserve a spot for the next On Ramp Class, please contact us at [email protected] or call us at 508 930 8734 to set up an appointment for your free evaulation and assessement at Vagabond Today! Take the next step to improving your overall health and fitness.

*Vagabond No Grain Challenge*

The Vagabond No Grain Challenge will be making an appearance once again at Vagabond. We will be giving out details, and more information as the time comes around, but we are looking at mid April to be the time we start the Challenge. For all newcomers, who want to lose weight, slim down, and perform better in the gym, this is the challenge to do. We had a huge success rate from our last grain challenge, and we gave our some great prizes. This time the No Grain Challenge will last 50 days, so we can prepare for the summer ahead, and shed some of those unwanted lbs. Not only is this made for weight loss, but we are also trying to build community, and also give you guys a new perspective on how to live this type of lifestyle. The rules are easy and simple, DO NOT EAT GRAINS FOR 50 DAYS! Wait 50 days, and see the results!

Email the following contact to save your spot!

[email protected]

Jessica G-Unit!

I. Dynamic and Mobility Prep Warm-Up:
Coaches Option of Dynamic and Prep Warm-Up x 10 Minutes
II. Lifestyle Phases Strength and Conditioning Phase I:
A. Fitness Phase: Level 1 and Level 2
A. Push Jerk, work to a heavy single in a few sets
B1. High Bar Back Squat, 3 sets of 3, work to a heavy set of 3, rest 30 seconds (Compare to February 20th, 2012)
B2. Side Bridges, 20 second holds x 3 sets/each side, rest 1:30
C. 5 Sets of the following:
15 Kettlebell Swings
Row 150 meters
15 Burpees
*Rest 2:00 Minutes between sets*
B. Competition Phase:
A. Snatch Balance, build to a tough single in a few sets
B. Hang Squat Snatch, build to a tough single in a few sets
C. Front Squat @ 85%, 3 reps x 3 sets,(of 1 rep max) @ tempo of 21×2
D. 3 Rounds for time of:
7 Hang Power Snatch @ 115/75
15 Chin Over Vertical Plan Pull-Ups
Post Results to Comments.