"Season Greetings + Schedule for Holiday Week"(12.24.2013)

Schedule for Christmas/Holiday Week at Vagabond Facility

1. Tuesday, December 24th(Christmas Eve): 6 am, 715 am, 9 am, 12 pm

2. Wednesday, December 25th(Christmas Day): Gym Closed

3. Thursday, December 26th: 6 am, 715 am, 9 am, 12 pm, 430 pm, 535 pm, 635 pm, 735 pm

4. Friday, December 27th: 6 am, 715 am, 9 am, 12 pm, 430 pm, 535 pm, 635 pm

5. Saturday, December 28th: 9 am, 10 am

6. Sunday, December 29th: 9 am to 11  Open Gym + No Speciality Classes

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*Message from Kevin, owner of Vagabond CrossFit*

I’d like to wish all of my fellow Vagabonds and friends a Merry Christmas and a happy and healthy start to the New Year. It’s been an incredible year for me. On the personal side, I became a husband and a father this year- two life changing events that I am thankful for everyday. On the professional side, I had the great opportunity of working with so many inspiring people in our Vagabond community- we’ve had some amazing competitions this year, shown tremendous support for one another and made a strong effort to give back to the community. I am truly blessed to call you all a part of my extended family. I hope you enjoy this holiday season with your friends and family and I look forward to another great year with all of you in 2014!

-20131221-013

I. Dynamic and Mobility Prep Warm-Up:
Competition Phase Prep
3 Minutes of zone 1 work
+
3-5 Minutes of the following:
Hamstring Mobility + Shoulder Mobility
+
3-5 Minutes of the following:
Run 100 Meters
5 PVC Snatch Balance
Row 100 Meters
5 PVC Overhead Squats
+
Lifestyle + Fitness Phase Prep
3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine
+
3-5 minutes of workout prep
wall squats
trap 3 raise
double unders
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions
12 Minutes of the following @ Moderate Effort:
200 Meter Row
12 Sit Ups
7 DB Push Press
+
Rest 6 Minutes
+
12 Minutes of the following @ Moderate Effort:
12 Calorie Airdyne
8 Ring Rows
6 Box Jumps
B. Fitness Phase
Maximum Aerobic Power Multi Sets
12 Minute AMRAP of the following:
18 Calorie Airdyne
12 Box Jumps
6 Hand Release Push Ups
+
Rest 6 Minutes
+
12 Minute AMRAP of the following:
Row 200 Meters
3 Ring Dips or Bar Dips
6 Kettlebell Swings
C. Competition Phase
Upper Body Push CP/Upper Body Pull CP + Upper Body Pull/Upper Body Push
+ ROW ALEND
A1. Heavy Single Push Press, 1 rep x 7 sets, rest 2 minutes.
A2. Weighted Supinated Pull Ups Cluster, 1.1 x 7 sets, rest 2 minutes.
B. On the Minute, Every Minute x 12 Minutes of the following:
Even Minutes: 10-12 Chest to Bar Pull Ups
Odd Minutes: 8-10 Strict Press @ 50% to 60% of 1 Rep Max
+
C. On the Minute, Every Minute x 12 Minutes of the following:
Even Minutes: 8-10 Barbell Bent Over Row Pendalay
Odd Minutes: 8-10 Kipping Handstand Push Ups
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