"The CrossFit Opens: Sign Up for Vagabond CrossFit Affiliate + Vagabond Yoga @ 7:35 pm"(1.21.2015)
*Vagabond CrossFit Takes on the CrossFit Opens and Sign Up for Affiliate Choice*
The 2014 CrossFit Opens was huge success for Vagabond CrossFit. We came together for 5 weeks in a row and competed, fought, and supported each other in true Vagabond style- with drive and compassion. Over 80 of us officially registered for the Games and dozens more who popped in and out each week for the workouts- record numbers for the gym. Vagabond was in the top 15 for most sign ups for affiliates in the Northeast out of around a thousand gyms. This was the first year that Vagabond had an official team for the opens made up of the Competition Phase group and they finished in the top 35 out of 400 teams in the Northeast region, missing Regionals by only four spots.
This year they have opened the variety and choice, by adding in a RX and Scaled Division for everyone to participate in a safe and effective manner. If you are doubting yourself, then stop yourself right now. This is a 5 week online competition, that is meant for each and every person to take part in and also challenge yourself for the five week period. We will meet every Saturday at 9:00 am as a group and for five weeks be there to help cheer each other thru challenging workouts, but are for meant for everyone to do.
Just another great way for each and every person to have goals to meet and to have something to look forward to every weekend for 5 weeks. Sign up Vagabonds!
I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 Minutes of the Zone 1 Work
3-5 Minutes of Foam Roll of:
Lower Back + T-Spine
3-5 Minutes of the following:
Row 100 Meters
5 goblet squats
5 inch worms
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense + Upper Body Pull/Upper Body Pull Assistance + DB Bench Press Intense + Single Leg/Core
A. Deadlift- 4-5 reps x 3 sets, no maxes, just moderate loads, rest 1:30 between sets.
B1. Strict Supinated Pull-Ups Cluster, 220.127.116.11 x 3 sets, rest 1:00 between sets.
B2. DB Bench Press, 12-15 reps x 3 sets, rest 1:00 between sets.
B3. DB Zotman Curls @ 30×1, 12-15 reps x 3 sets, rest 2 minutes between sets.
D1. DB Box Step Ups @ 11×1, 8/each side x 3 sets, rest 1 minute between sets.
D2. Deadbug Variations, 10/each side x 3 sets, rest 1 minute between sets.
B. Fitness Phase
Upper Body Press Horizontal + Single Leg/Upper Body Row + Aerobic High %
A. Close Grip Bench Press @ 30×1, 2-3 reps x 4 sets, rest 1:30 between sets.
Look at January 14th
B1. DB Split Squats @ 20×1, 8/each leg moderate x 3 sets, rest 45 seconds between sets.
B2. DB Row on Bench @ 30×1, 8/each arm moderate x 3 sets, rest 45 seconds between sets.
C. 4 Sets of the following @ 90% effort:
Row 400 Meters, rest 2 minutes between sets, keep track of times and write down.
Every other week same row sets or increase row sets or increase row distance
C. Competition Phase
Overhead Squat + Muscle Snatch + Clean Deadlift + High Skill Gymnastics Duration
A. Overhead Squat, work to a tough set of 3 for Oh Squat, 15 minute time limit. No more than 3-4 working sets.
B. Muscle Snatch, 65% x 5 reps, 70% x 4 reps, 75% x 3 reps, rest as needed between sets.
This weight is best of your best Muscle Snatch
C. Jerk Off Blocks, 78%, 1.1.1 x 3 sets, rest as needed between sets.
20 Muscle Ups For Time
Compare to August 21st, 2013
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