"Sunday 1.1.2017 + Happy New Year + Message from Vagabond + Open Gym 9 am to 11 am"

*** Vagabond Holiday Hours ***
1. Sunday, January 1st, New Years Day: Open Gym 9:00 am-11:00 am Open Gym + 10:00 am Sweat Session
2. Monday, January 2nd: Open Gym 7:00 am-1:00 pm

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*Vagabond Message for Bringing in the New Year of 2017*
As we approach the end of another year for our Vagabond family, it’s clear to me that this has been our most successful year together. We’ve had countless accomplishments as a group- both inside and outside the Vagabond doors: personal records, triumphant competitions, marriages, births of children, first timers to the gym, and on and on. On the eve of this New Year, we should all take a moment to reflect on our own personal New Year’s resolutions and how we can go about achieving what we want and accomplishing our goals. I encourage all of you to set realistic and attainable goals in your life and to do this, we must have a plan of action in place. Ask yourself: How am I going to accomplish my goals? Why have I set these goals for myself? What do I want the outcome to be? I firmly believe that it is through dedication and hard work that any goal is achieved- if you show up and put in the hard work, you will see results.
There are so many great people in our community that make Vagabond a special place- please stay safe and enjoy ringing in the New Year with your friends and family. I hope to see you all on January 1st! Let’s start off 2017 on the right foot!

community-vbc

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 minutes of dynamic work
Coach Option
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3-5 Minutes of the following:
Banded Hamstring Stretch x 2 minutes/each side
II. Phases Strength and Conditioning:
A. Lifestyle and Fitness Phase and Competition Phase:
A. 
 Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
B. 
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
C. 
 Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries
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