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

Vagabond of the Month for October: Jac D.

CLICK HERE FULL BIO.

“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.
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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.
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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!

jac-dom

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:
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.

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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.
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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.
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