"Thursday 3.31.2016 + Vagabond of the Month for March: Greg Youseff"

Vagabond of the Month for March: Read Full Bio Here.

Greg Youseff

“Vagabond is my “happy place”. When I am there, for the hour to hour and half, I can forget about all the things that may be stressful or going wrong in life. I have fun and get some great work in with people I love. I always leave a little bit better than when I started everyday.”

Gym Brief for the Week

1. Vagabond Next Beginners Class on April 18th: 

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 Night-Out Celebration of End of Opens on Saturday, April 2nd

Join us for a night out to celebrate the completion of the CrossFit Open! We will also announce the winner of the check in contest! This is always a fun night out! RSVP! Come by the Blackthorne Publick House for drinks and a good time!

Vagabond Invite Page.


3. Vagabond First Annual Mother’s Day Workout in Support of Breast Cancer on Sunday, May 8th

Please join us for the first annual Vagabond Mother’s Day benefit workout to support Susan G. Komen and the fight against breast cancer where their mission is: To save lives and end breast cancer forever by empowering others, ensuring quality care for all and investing in science to find the cures.

We’ve all been touched by this disease which does not discriminate. Our great friend and long-time Vagabond member, Robin Johnson Taylor, is a two-time breast cancer survivor. She is deeply involved with the Susan G. Komen 3 day walk and will walk 3 days/ 60 miles this year, with a crowd of incredible supporters and survivors, to end breast cancer.

This special workout will take place on Mother’s Day, Sunday May 8th at 9:00 AM. Friends and family are welcome to join in on the fun: wear pink (if you can), bring a $20 donation at the door, and let us know who you’re working out in memory or support of. Event T-shirt pre-sale will be available soon- be on the lookout.

Let’s do this as a community, in honor of our mothers, grandmothers, wives, sisters, daughters, aunts and friends and make a difference together.

Greg Y

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 Minutes of the following:
Coach Choice
3 Sets of the following:
20 Seconds of Burpees
Rest 10 Seconds
20 Seconds of Airdyne/Row
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Front Squat/Core + Long Conditioning
A1. Front Squat, 2 reps x 5 sets, with a 2 second pause for each repetition, build in every set, last set make heavy, rest 1 minute between sets.
A2. Plank Holds, 60 seconds x 5 sets, rest 1 minute between sets.
B. AMRAP 18 Minutes of the following:
500 Meter Row
15 Front Squats @ 95/65 lbs
75 Single Unders
B. Fitness Phase
Back Squat/Core + Conditioning
A1. Front Squats, 2-3 reps heavy x 5 sets, rest 1 minute between sets.
Make sure the last set is your heaviest
A2. Weighted Sit-Ups, 15 reps x 5 sets, rest 1 minute between sets.
B. AMRAP 18 Minutes of the following:
Run 400 Meters
9 Deadlifts @ 135/95 lbs
7 Lateral Burpees
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.