*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.
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2. 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!
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3. 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.
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4. Vagabond Opens Post Celebration on Saturday, April 1st @ 7:00 pm
We will be doing our annual Vagabond Post Opens Celebration at the Stoneforge Grille in Easton. All Vagabonds are encouraged to attend and join in the festivities to celebrate the end of another great Opens Season and the 5 weeks of online competing. Please join us after 7 pm to kick back, relax, and have a good time.
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option Warm-Up
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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Hollow Rocks or Hollow Holds
Rest 10 Seconds
30 Seconds of Goblet Squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Double Leg or Single Leg/Core/Posterior Development + Conditioning
A. High Bar Back Squat, build to 1 rep max, 10 minute time limit.
Last time tested for 1RM was August 15th, 2016
B1. Weighted Glute Bridge, 12-15 reps x 2 sets, rest 45 seconds.
Put Dumbbell on Hips for weighted glute bridges
B2. Back Extension, 12-15 reps x 2 sets, rest 45 seconds.
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C. Complete the following of:
AMRAP 4 Minutes of:
40 Jump Rope Singles(25 Double Unders)
8 DB Strict Presses
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Rest 2 Minutes
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AMRAP 4 Minutes of:
40 Jump Rope Singles(25 Double Unders)
10 DB Curls
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Rest 2 Minutes
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AMRAP 4 Minutes of:
40 Jump Rope Singles(25 Double Unders)
12 DB Floor Presses
B. Fitness Phase
Bending Posterior + PC/Core + Conditioning
A. Traditional Deadlift, 1-2 reps x 5 sets, rest 60-90 seconds between sets.
B1.Back Extensions, 12-15 reps x 2 sets, rest 45 seconds.
B2. Standing Pallof Press, 10-12 reps/each way x 2 sets, rest 45 seconds.
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C. Complete the following of:
AMRAP 4 Minutes of:
7/4 Cal Row
10 DB Strict Presses
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Rest 2 Minutes
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AMRAP 4 Minutes of:
7/4 Cal Row
10 DB Floor Presses
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Rest 2 Minutes
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AMRAP 4 Minutes of:
7/4 Cal Row
5 Strict Pull-Ups or 5 Ring Rows
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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