"The End of the CrossFit Open @ Vagabond + Now Onto the East Regional"(4.2.2015)

*The 2015 CrossFit Open Recap*

The 2015 CrossFit Open has come to an end and I can proudly say that Vagabond exceeded all expectations I had. We had close to 90 Vagabonds participate in the Open between the three phases and each person truly gave it their all. There were countless people who fought hard each week and achieved new personal records, tried something outside of their comfort zone or simply gave it their all, knowing they had the support of fellow Vagabonds rallying and cheering them on. I am humbled when I look back on these past 5 weeks and see the incredible moments you all shared online or in passing at the gym. To know that our members and coaches are more than just faces that come and go each day, but more like family who root for each other, instill confidence in each other, and pick each other up when we get beaten down – this is what the Open meant to me, and certainly what Vagabond means to me.

Not only were we successful within our Lifestyle/Fitness Phases Accomplishments, our Vagabond Competition Team finished in the 7th Place in the Northeast Region out of 400 plus teams. With this placing, our Competition Team will be moving onto the CrossFit East Regional, in which, they will compete amongst the top athletes in the whole East Region of the United States and Canada.

We also had two master athletes qualify for the second round of the Master Competition, in our dynamic duo of John and Heather Dunlap, who will represent the top 200 in their respected age groups in the world.

The 2015 Open was huge success for the Vagabond Community and look forward to the next phase of training.

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I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3-5 Minutes of the following:
Coach Choice
+
2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Burpees
Rest 10 Seconds
30 Seconds of Hollow Holds
II. Cool Down After Workout:
3 Sets of the following:
60 Seconds of Zone 1 Assault/Airdyne
60 Seconds of Banded Hamstring Stretch/each side
III. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense + OTMEM + Maximum Aerobic Power Sessions
A. Deadlift, 5-7 reps x 3 sets, rest 1:30 between sets.
Compare to 6-8 reps from last week from Deadlit
+
B. 5 Sets of the following:
2 Minute Airdyne @ High Effort
15 Burpees
20 Wall Balls
Rest 3 Minutes between sets
+
C. Accumulate 2 Minutes in Total of Side Bridges/each side, only can hold 20 seconds at a time.
B. Fitness Phase
CrossFit Tester/Community Builder + Core
2 sets of the following @ hard effort:
Row 3 minutes, rest 3 minutes
+
Rest 4 Minutes
+
12 Minutes of the following:
12 Cal Row
10 Thrusters @ 75/45 lbs
10 Lateral Burpees
+
Rest 4 Minutes
+
2 Sets of the following @ hard effort:
Row 3 minutes, rest 3 minutes
C. Competition Phase
Rest Day or Zone 1 Day or Mobility Day
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
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