"The Long Drive"(12.15.2011)

Marcia looking stronger and fitter each time she comes into Vagabond! Keep it up Girl!

*Check out the Vagabond Olympic Lifting Blog! Great Breakdown of the Clean and Jerk and a great job coaching by Coach John. These are why you attend these classes, to get great training and get great feedback, which in turn, will benefit you in the long run.*

I. Vagabond Christmas Party and Holiday Party:
The Christmas Season is upon us and the winter is bearing down on us. This is a great time of year for family events, food, and the holiday spirit. Where else better can you spend your morning Christmas Eve than Vagabond CrossFit. We are planning on having a Christmas Workout on Saturday, December 24th, 2011 @ Vagabond CrossFit @ 9:30 am. The workout is called the “12 Days of Christmas”, and once again will be a great workout, and another excuse to come into the gym before your holiday festivities. I encourage you all to come in next Saturday, to work alongside your fellow Vagabonds and get a great workout in.
We also will be having a small get together holiday party at 11 am and will run until 1 pm. I encourage all Vagabonds to stick around after the 9:30 am class, to hang and chill with your fellow Vagabonds. This will be a nice little party for all you Vagabonds, who worked hard during this year, and to treat yourself to the accomplishments that you accomplished during the year of 2011. We have had a great year from a new facility, to many new faces, to achievements accomplished in the gym, so why not hang with the people you did this with, for a couple of hours. Please come to the workout, and then stick around for a couple hours for some food and good conversation!
*Some Notable Accomplishments for the Gym in 2011*
1. Moved out of Brockton and into a new facility in Easton
2. Went over the 100 member mark as a gym, and we are still growing
3. Many new faces and new members to keep up the Vagabond Spirit
4. The First No Grain Challenge in Vagabond History:
Over 130 lbs lost as gym in 30 days
Over 75 inches lost as a gym in 30 days
Over 30 people pr’d on Test Workout
5. Had over 15 people compete in their first CrossFit Competition in November
6. We have added 4 new coaches to the Vagabond Trainer’s List:
Heather Dunlap
John Dunlap
Lindsay Wadman
Dr. Mike Molloy(Go to coaches section and use this guy for nutrition information, EMAIL HIM!)
7. Three Newborn babies in 2011 and more coming in 2012!
8. We have added three new speciality classes:
Gymnastics, Olympic Lifting, and Yoga
9. The PR list for accomplishments is to long and to good to even list.
*This is just a few notables inside the Vagabond Community and let’s keep it up into 2012.*

Lacy getting some Air!

II. Dynamic Specific Prep Warm-Up:
3-5 minutes of Z1 movement
*incorporate ladder work*
Coaches Choice of warm up
III. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase:
*Level 1 and Level 2*
20 Wall Balls @ 16/10, 20/14
Row 250 m
20 Kettlebell Swings @ 44/35, 55/35
Row 250 m
20 Goblet Squats
Row 250 m
20 Burpees
Row 250 m
20 Ring Rows or Pull-Ups
Row 250 m
20 Box Jumps @ 24/20
Row 250 m
20 DB Push Press @ 35/20, 45/30
B. Will(Competition) Phase:
A.Jerk Cluster off Rack, x 3 sets, rest 2 minutes, work to heavy weight
You will complete 1 jerk, then rack, then jerk again, and so until you complete 4 repetitions
B.Back Squat, 5 sets of 3 reps @ 80%, sets across
C. 3 Sets of the following:
30 second AMRAP Burpees
Rest 30 seconds
30 second AMRAP Push Press @ 95/65 lbs
Rest 30 seconds
30 second AMRAP Row
Rest 30 seconds
Post Results to Comments.