"Rhyme and Reason"(2.9.2012)
Franky Baby getting after it... This guy just works hard... Bottom Line... No Excuses...
A. *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.*
B. * Rhyme and Reason to Everything*
Through your life, you should have goals, plans, and aspirations that you want to obtain throughout your life. Just as with your personal goals, work goals, and family goals, you should also have goals within the gym. I talk about goals, and setting your self up to be successful by having a list you want to achieve, and when you want to accomplish them. I am similiar in my own way, as I have goals for all you to reach as well. Everytime, Everyday, Every Weekend I sit down and plan out my weekly, monthly programs for the gym, and personal clients, I have goals in mind, and a set plan of what I want my people to accomplish. Through a well sounded, fundamental program, you will be successful. Here, at Vagabond CrossFit we are not perfect, and realize that this is life, and there will be mistakes made within the program, but the one thing that is always constant is our striving effort to give you guys the best program available. We are always talking to the best coaches in the world, and surrounding ourselves with knowledgeable people that will take Vagabond to the next level. I believe everyone has seen the difference between our gym, and other gyms out there, and how we program our daily workouts. We want to give you the best, and we want you all to succeed. Just keep coming in, keep following the program, and keep a positive mind. We have seen many great things over the past few months, since we have been working with our new program, and people are succeeding everyday. Keep it up Vagabonds!
C. *On Ramp: The next open on ramp will be starting on February 20. It will run every Monday, Tuesday, and Thursday at 10:30 am or 7:30 pm. If this is not an option for you, then we do have individual personal training that you can register for on your own time, with a trainer, for 5 longer sessions that will teach you what you would have learned in on ramp. Your first step in this amazing journey is to contact Vagabond for an evaluation at 508-930-8734.
A. Dynamic and Mobility Prep Warm-Up:
3-4 minutes of Z1 work
+
3 rounds of
5 strict chin ups
5 push ups @ 2020
5 squats
+
Coach B Clean Progressions
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A. 3 Position Power Clean x 4 sets, rest 2:00 minutes
B. Hang Power Cleans x 10 reps x 3 sets, rest 1:00 minute between sets- Choose a tough weight- No stopping, touch n go from thighs
C. High Bar Back Squat, 3 sets of 4-6 reps @ 3011, Compare to January 22nd, 2012
D. AirDyne x 20 seconds x 4 sets x 1:45 rest
B. Competition Phase:
Mobility or Skill Work x 60 Minutes
*Skill Work will be light work on skills you need to work on. This will not be in workout format. Work on progressions, skills, or anything that is a weakness. These are the days that you will see improvement.*
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