"Thursday 11.3.2016 + Vagabond of the Month for October: Jac D"

Vagabond of the Month for October: Jac D.


“Vagabond is my happy hour. It is the ONE hour that I can just turn everything else off, and forget about the day. There is not one thing that is best about Vagabond. First, Kevin’s programing is what has kept me here; it is second to none. Second, the coaches – it is comforting that every single one of them have a vested interest, and they know everyone’s limitations while making sure that each move is performed properly and pushing you to become better. In addition, I love showing up and being surrounded by a community that not only shares common goals of consistently improving each day, but also holds you accountable. I am incredibly grateful for the amazing friendships I have made. I hate to steal a page out of Kev’s book but Dedication, Patience, and Consistency are really the keys to success.”

Gym Brief for Month of November

1. Vagabond Next Beginners Class on November 21st:
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.
2. Vagabond Fall Circuit Class is Back for the Fall Session for Sunday, November 13th @ 8:00 am:
The cost of the aerobic/cardio style class is $80 for 6 weeks, and will meet every Sunday starting on Sunday, November 13th @ 8:00 am. All Vagabond and Non-Vagabond Members are allowed to join and encouraged to try a different style class with a different approach compared to group classes. We will focus on moving, sweating, and just getting a great workout in on a Sunday Morning. Contact Kevin at [email protected] to save spot today or comment on sign up thru Facebook group page to reserve spot.
3. Vagabond Fourth Annual VBC Food Drive for the Easton Food Pantry on Saturday, November 19th @ 9:00 am.
We’ll be collecting donations all month long next month to directly benefit the Easton Food Pantry- please give big and rsvp here for the workout on 11/19!
We will be collecting canned goods all month long in November and will top it off with our annual workout! Please consider donating and joining in on 11/19.
Here’s a list of the items most in need:
Cereal, Pasta, Pasta Sauce, Soup, Baked Beans, Canned Vegetables, Canned Fruit, Tuna or other canned meat/fish, Peanut Butter & Jelly and, of course, Money or grocery gift cards!


I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of Coach Dynamic Warm-Up
3-4 Minutes of the following:
Row 100 Meters or Airdyne 20 Seconds
10 goblet squats
5 wall angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Posterior Chain Bending + Short Conditioning
A. High Bar Back Squat, 5 reps x 3 sets, rest 60 seconds.
Go up in weight every set
B1. Banded Leg Curls, 20 reps @ fast pace x 3 sets, rest 45 seconds.
B2. Plank Rotations, 25 seconds/each side x 3 sets, rest 45 seconds.

C. 5 Sets of the following @ Hard Effort:
8 Box Squats @135/95 lbs, 115/75 lbs, 95/65 lbs, or lower.. Make sure sitting on back, keep tension.
40 Second Assault/Airdyne Sprint
Rest 90 seconds between sets
B. Fitness Phase
Lower Body Variations + PC/Core + Conditioning
A. Traditional Deadlift, 3 reps x 3 sets(75-80% of 1RM), rest 45 seconds.
B1. Barbell Romanian Deadlift, 8-10 reps @ moderate weight x 3 sets, rest 45 seconds.
B2. Plank Rotations, 25 seconds/each side x 3 sets, rest 45 seconds.
C. 5 Sets of the following @ Hard Effort:
8 Thrusters @ 115/80 lbs, 105/75 lbs, 95/65 lbs
12/9 Cal Row @ Hard Effort
Rest 90 seconds between sets.
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.
Post Comments to Group Page.