"Thursday 1.14.2016 + Bring a Friend Day Thursday"

*Bring a Friend Day for Thursday,  January 14th at Vagabond!*

*Gym Brief for the Week*

1. Vagabond Next Beginners Class on January 4th and January 25th: New Year Special

Vagabond will be offering its Annual January Special for the month. All new clients and members who sign up for the Beginner Classes in January will get a discounted rate of $89 for the Introduction Class offered at Vagabond CrossFit. This could make a great gift for a loved one, friend, and or family member. Take advantage of the Holiday Season and the January Special at Vagabond.

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2. Vagabond Register for the CrossFit Opens Starting on January 14th

The 2015 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 90 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 second year that Vagabond had an official team for the opens made up of the Competition Phase group and they finished in the top 5 out of 400 teams in the Northeast region, making the East Regional and finishing 7th overall at the East Regional out of the 30 best teams in the Northeast and Canada East.

This year they have opened the variety and choice once again, 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!

SIGN UP FOR THE CROSSFIT OPENS

Wall VBC

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Choice
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Shoulder Mobility/Drills of the following:
Banded Shoulder Stretch(All Different Ways) x 90 seconds/each side
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Pull/Core/Upper Body Push Vertical + Conditioning
A1. Strict Press, 8-10 reps x 3 sets, rest 1 minute between sets.
Keep track of this weight and numbers, repetitions will go down every week or every other week, keep weight moderate
A2. DB Row @ 30×1, 8/each arm x 3 sets, rest 1 minute between sets.
A3. Russian Twists Fast, 10 reps/each side x 3 sets, rest 1 minute between sets.
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B. 5 Sets of the following:
10 Kettlebell Swings
30 Second Assault/Airdyne @ High Effort
10 Kettlebell Swings
30 Second Assault/Airdyune @ High Effort
Rest 1-2 Minutes between sets
B. Fitness Phase
Press Horizontal/Posterior Chain + Conditioning
A1. Close Grip Bench Press, 8-10 reps x 4 sets @ 20×1, rest 1:30 between sets.
These repetitions will get lower every week, please keep track, start moderate, no failures
A2. Russian Kettlebell Swings, 20 reps x 4 sets @ heavy weight, rest 1:30 between sets.
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B. AMRAP 12 Minutes of the following:
10 Shoulder to Overhead @ 115/75 lbs, 95/65 lbs, 75/45 lbs
18 Cal Row/15 Cal Row
C. Competition Phase
Rest Day/Open Gym
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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