"Thursday 1.21.2016 + Next Vagabond Beginners Class: February 15th"

*Gym Brief for the Week*

1. Vagabond Next Beginners Class on February 15th: New Year Special

Vagabond will be offering its Annual February Special for the month. All new clients and members who sign up for the Beginner Classes in February 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 February Special at Vagabond.


2. Vote Vagabond CrossFit for Best Gym/Health Club in Town of Easton.



3. 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!


February Beginners

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of coach option
Coach Run Warm-Up:
2 Sets of the following:
20 Seconds Airdyne/Row
Rest 10 Seconds
20 Seconds of Kettlebell Swings Russian
Rest 10 Seconds
20 Seconds of Indian Push-Ups
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Pull/Core/Upper Body Push Vertical + Conditioning
A1. Strict Press, 7-9 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-Compare to last week @ 8-10 reps
A2. Strict Supinated Pull-Ups, 6-8 reps or negative pull up cluster or lat pull downs, 8-10 reps, 1.1.1 x 3 sets, rest 1 minute between sets.
A3. Hollow Holds, 25-30 seconds or Hollow Rocks, 10-12 reps x 3 sets, rest 1 minute between sets.
B. 2 Rounds of the following:
1 Minute Airdyne/Assault Bike
25 Goblet Squats or Wall Balls
25 Burpees
1 Minute Airdyne/Assault Bike
Rest 3-5 Minutes between sets-Athlete Choice
B. Fitness Phase
Press Horizontal/Posterior Chain + Conditioning
A1. Close Grip Bench Press, 7-9 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. Weighted Back Extensions, 10-12 reps x 4 sets, rest 1:30 between sets.
B. 2 Rounds of the following:
25 Box Jumps
25 Wall Balls
25 Burpees
25 Cal Row
Rest 3-5 Minutes between sets-Choice
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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