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.
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2. Vagabond Contest Time for Check-In Contest During CrossFit Opens
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3. The CrossFit Opens Atmosphere at Vagabond
- You register to participate here (pick Vagabond as your affiliate): http://games.
crossfit.com/affiliate/313 - For 5 consecutive weeks from 2/25-3/28, CrossFit HQ releases a scaled and RX workout online on Thursday nights.
- As a group, we do these workouts together starting at 9AM each Saturday (heats are released sometime Friday).
- We place participants in heats that run very smoothly all morning long- you will be placed with similar-ability athletes from Lifestyle and Fitness phases.
- You will never be forced or expected to perform a movement you are not comfortable with- everything can be scaled.
- You enter your score online in your personal CrossFit Open profile and track your success.
SIGN UP FOR THE CROSSFIT OPENS
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Quad 90 Degree Stretch x 1:30/each side
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3 Sets of the following:
20 Seconds of Row/Airdyne
Rest 10 Seconds
20 Seconds of Hollow Holds or Plank Holds
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Pull/Core/Upper Body Push Vertical + Conditioning
A1. Strict Press, 3-5 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 @ 4-6 reps
A2. Seated Russian Twists, 20 reps total x 3 sets, rest 1 minute between sets.
A3. DB Zotman Curls, 10-12 reps x 3 sets, rest 1 minute between sets.
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B. 30-25-20-15-10 of the following:
Cal Row
Sit-Ups
After Every Set, complete 8 Burpees
B. Fitness Phase
Press Horizontal/Posterior Chain + Conditioning
A1. Close Grip Bench Press, 3-5 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. Back Extensions, 8-10 reps @ 2 second pause top position x 4 sets, rest 1 minute between sets.
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B. 21-18-15-12-9-6-3 of the following:
Pull-Ups or Jumping Pull-Ups or Cal Row-Client Choice
Burpees
DB Push Press @ Weight Chosen by Client
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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