"Thursday 10.13.2016 + Pat P Memorial Workout(PR for Pat Workout)"

Gym Brief for the Week
1. Vagabond Next Beginners Class on October 24th:
We offer our Beginners Program, which is mandatory before entering the group class and will be directed through a well organized and efficient program. The duration of the Beginners Class Program is 6 small group sessions, which will last two weeks long. We will teach you the fundamentals of our Strength and Conditioning Program to help make your transition into the classes a little easier for you within a small group setting.
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2. First Annual Memorial Day Workout for Close Friend + CrossFitter, Patrick Padgett on Saturday, October 15th @ 9:00 am:
Vagabond will celebrate the life of close friend and CrossFitter, Patrick Padgett, as we celebrate a wonderful life and friendship that owner, Kevin O’Malley, had with his close friend. We will participate in the PR for Pat Workout, and will have scaled options for everyone taking part in the workout. We encourage all Vagabond Members to take part in this event, and if you wish, can donate $20 to a charity or foundation chosen by Patrick’s Family.
“So do me the honor of living your life like you really mean it. Go out and conquer your goals, do things that you’re a little scared of, make awesome memories that give you cool stories to tell, and love, love as much as possible, freely and genuinely. Love people, love activities, love scenes and ideas, and material things, and songs, and just love as much as you can. Enjoy your life you only get one, and value your time, you never know how much of it you really have.”
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3. Vagabond Third Annual Trunk or Treat on Saturday, October 29th @ 12:00 pm
Come bring your children and family to the Annual Vagabond Halloween Trunk or Treat, as each Vagabond Child can dress up in their best Halloween Gear, and collect goodies from each Vagabond Parent.

pat-p-workouts

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of Coach Dynamic Warm-Up
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3-4 Minutes of the following:
Run 100 Meters or Airdyne 20 Seconds
10 kettlebell swings
5 wall angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Skill Review + Long Conditioning
A. Jump Rope Review + Introduction—Ask each client/athlete to grab a jump rope, the coach will show how to use the wrist during the jump rope. The client/athlete will be shown how to single under, and then will intro/review double unders to be more efficient.
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Small Warm-Up for Jump Rope Review:
4 Sets of: 20 Seconds of Jump Rope, rest 10 seconds. Client/Athlete can do double unders or single unders.
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B. Long Conditioning of the following:
2 Rounds of the following:
Run 400 Meters
75 Double Unders(Scale to 150 Single Unders)
25/20 Assault Bike Calories(35/30 Calorie Airdyne)
25 Burpees
75 Double Unders(Scale to 150 Single Unders)
B. Fitness Phase
Skill Review + Long Conditioning
A. Jump Rope Review + Introduction—Ask each client/athlete to grab a jump rope, the coach will show how to use the wrist during the jump rope. The client/athlete will be shown how to single under, and then will intro/review double unders to be more efficient.
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Small Warm-Up for Jump Rope Review:
4 Sets of: 20 Seconds of Jump Rope, rest 10 seconds. Client/Athlete can do double unders or single unders.
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B. Long Conditioning of the following:
2 Rounds of the following:
Run 400 Meters
75 Double Unders(Scale to 150 Single Unders)
25/20 Cal Row
25 Burpees
75 Double Unders(Scale to 150 Single Unders)
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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