"Thursday 2.23.2017 + New Speciality Coach: Dr Wes Hendricks"

*New Speciality Coach at Vagabond for all VBC Members*

I would like to introduce another Speciality Coach to the Vagabond Community. Wes Hendricks will be taking on some duties on working with people with assessment, corrective exercises, and overall making you all feel better! Another great addition to the Vagabond Community. Dr Wes will be taking clients at Vagabond starting end of February, and will post available time slots.
Wes received his Doctor of Chiropractic in 2014 from the University of Western States in Portland, Oregon. Before beginning clinical practice at Reebok CrossFit Back Bay and Brick CrossFit, he completed his clinical externship at Beth Israel Hospital’s Spine Center. Currently, Wes is focusing in the area of training while injured. Both his patients and clients see exceptional results from his progressive blend of manual therapy and strength training.
Wes’s background as an athlete includes competing in the CrossFit Regionals as an individual athlete as well as being a top finisher in the CrossFit Open.


*Gym Brief for the Week*
1. Vagabond Next Beginners Class on March 13th:
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 Register for the CrossFit Opens Starting in January/February Now:
The 2016 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 28th 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!
3. Vagabond Circuit Training Class Starts on Sunday, March 5th, 2017 @ 8:00 am:
We will be starting our Spring Circuit Training Class on Sunday, March 5th, which meets every Sunday at 8 am for a 6 week span. The cost of the class is only $80 for Vagabond Members for the 6 weeks, and allows you to get a great workout in on Sunday at 8 am. It also allows you to try something different, compared to Group Classes and Speciality Classes. Limited this class to 15 people. Please see Kevin to reserve spot today.
4. Vagabond Special Bring a Friend Day on Sunday, March 26th, 2017:
Vagabond will be offering a special Bring a Friend Day for all family, friends, and those who are interested in our programs. This will be a special class for all current Vagabond Members and those who they bring for the class. The class is free, and will be class oriented and run by a coach. Bring Anyone You Wish to come try out Vagabond!


5. Vagabond Facebook Check-In Contest Thru Whole CrossFit Opens:
We will be doing our Facebook Check-In Contest again during the CrossFit Opens. Check in throughout the week with hashtags #vagabond or #vbc and we will pick a random winner every week. At the end of the competition, we will pick a winner for the grand prize for a Free Month Membership.

Wes H

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:
Run 100 Meters or Airdyne 20 Seconds
10 Second Side Bridge/each side
5 Goblet Squats @ 30×1
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Double Leg or Single Leg/Core/Posterior Development + Conditioning
A1. High Bar Back Squat, 3-5 reps x 3 sets, rest 45 seconds.
Look back at last week, we did 4-6 reps
A2. Deadbug Variation, 10-12 reps/each side x 3 sets, rest 45 seconds.
A3. Russian KBS, 15 reps heavy x 3 sets, rest 45 seconds.
B. 5 Sets of the following:
1:00 Airdyne/Assault for Calories
:30 Second Side Bridge Left
1:00 Burpees
30 Second Side Bridge Right
1:00 Rest
*Score is total amount of repetitions of Burpees + Bike*
B. Fitness Phase
Bending Posterior + PC/Core + Conditioning
A. Sumo Deadlift, 1-2 reps x 5 sets @ 85% or more, rest 1 minute between sets.
B1. Back Extensions, 10-12 reps @ 1 second iso hold at top x 2 sets, rest 45 seconds.
B2. Tall Kneeling Pallof Press, 10-12 reps/each way x 2 sets, rest 45 seconds.
C. Complete the following of:
20-18-16-14-12-10 of:
DB Snatch @ weight chosen by athlete(20 reps would be 10 on each arm, and then 18 would be 9 on each arm, and so on)(Switch arms every repetition)
After every round of DB Snatch is completed, complete 100 Meter Run
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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