"Pre-Phase Competition"(2.17.2012)

James has put some good work in over the last few months, by dialing in on his nutrition, being consistent within the gym, and following the program that was layed out in front of him. Last year, he was not ready to complete all six weeks of Opens Competition. However what a year makes, and he is ready to reach his goals! Great Job James!


*Schedule for Friday, February 17th, 2012: There will be a reduced schedule due to the WinterFest Competition being held this Saturday, February 18th, 2012.*

6:00 am, 7:30 am, 9:00 am, 12:00 pm, and 4:30 pm

*We will be setting up the gym for the competition starting at 5:30 pm, so if anyone wants to come help out, it would be greatly appreciated. We possibly might go out for a pre-dinner around the Easton Area, so all are welcome, so come by Vagabond at 5:30 pm to help out, or stay after the 4:30 pm class.*

A. The CrossFit Opens Registration- Less than 4 Days less to register, so get on the registration sign up and represent Vagabond CrossFit, we need your support!

The CrossFit Season is upon us, and we want all Vagabond Members to sign up for this 5 week long competition that will be held within Vagabond Strength and Conditioning. Do it to see how you stack up against others from around the world, and also to help represent Vagabond as a gym. The more people we can get to sign up from the gym, the more we can get the Vagabond Name out there. Together we can go in as ONE UNIT, and no matter come out as winners. Also, we have created a team link, so sign up, register, create a profile, and then look for the Team Name, CrossFit Vagabond to add yourself to the Vagabond Team.*

*Click Here to Register for the CrossFit Opens and represent Vagabond CrossFit. Make sure you sign up for our affiliate team as CROSSFIT VAGABOND.*

B. Vagabond CrossFit Kids in March

Hey all Vagabond Parents,

We will be starting our CrossFit Kids Program on Wednesday, March 7th. The time of the class will be at 3:45 pm, and will run to 4:30 pm. This section of Vagabond will be run by Coach Heather Dunlap, and will be a great class for ages between 7 and 13 years old. The class will be run like our adult classes, but with a little added fun, and a good mix of fun time, but also teaching the basic movements, that will allow you children to become active, and build towards becoming future athletes. Take advantage of this program, and get your children in a positive setting at a young age. Coach Heather has worked with all age children for over 20 plus years, so your children will be in good hands. Contact Heather with any questions at her email address.¬† [email protected]

Also visit the new Vagabond Kids Program Website with information and any questions that you have.


Dave H going overhead...

I. Dynamic and Mobility Prep Warm-Up:
5 minute of movement prep work
2 rounds of
back extensions/supermans/good mornings x 12
double unders x 20 sec
Hamstring Mobility
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase and Competition Phase:
*This is for all people who are competing in the WinterFest Competition. This is a recovery, and warm up pre workout for all people competing. It has been used in the past, and is a great pre-warm up for any type of competitive atmosphere. So, please come in and perform if your schedule adheres to it.*
Pre-Competition Workout:
Glute Ham Developer Sit-ups, 3 sets of 10
Glute Ham Developer hip extensions, 3 sets of 10
Kettlebell/Dumbbell swings, 3 sets of 10
Bench Press x 3 sets
Pull-ups x 3 sets
All exercises with light
Reps are until you feel burn in target area or prescribed amount.
This is not a timed WOD.
B. This Phase is for everyone who is not competing, and wants to get a workout in for their regular scheduled classes.
I. Fitness Phase:
A. 4 Sets for time of @ 90%:
Row 500 m
Run 400 m
*Rest 4:00 minutes between sets.*
II. Competition Phase:
A. Work to a Heavy Single in the Overhead Squat(No More than 7 Attempts)
B. Touch N Go Power Snatch x 5 Minutes x 2 reps, choose a heavy weight and stay at that weight, on the minute
C. Row x 20 seconds x Max Effort x 4 Sets x Rest 2:00 Minutes
D. Row x 1 Minute @ 95% x 2 sets x Rest 4:00 Minutes
E. Row x 5 Minutes @ 90% x 2 sets x Rest 2:00 Minutes-Active Walk
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