Vagabond of the Month for March: Jim Previti
“There are so many things!!! The gymnastics class!!! Partner workouts!! ( I like working out with someone bigger taller and stronger than me. ) Sunday sweat sess. I have joined other gyms in the past and have been able to do well. Here at VBC your not just a member!! You are made to feel like part of a family a community!! Toy drives, summer, holiday parties , fundraiser all done here!! Everyone pushing themselves and you towards a similar goal!! There’s always words of encouragement or helpful advice from another vagabond or the coaches. The coaches are the best at what they do!!! They all have there own style of teaching and motivating always geared towards the “Vagabond way”!! I am grateful to be a part of such a great group of people!”
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1. Vagabond Next Beginners Class on April 15th, 2019:
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 Ladies Night Out on Saturday, May 4th @ 7:00 pm:
Join us for a ladies night in at Vagabond CrossFit on May 4th at 7:00PM! Wine tasting is a fun way to learn about wine while enjoying the great company of friends in a private setting; sipping inside of a gym takes it to the next level! Tim Paulus, a VBC member, Culinary Institute of America graduate, and Wine Buyer for a gourmet grocer on the South Shore, will hang out at Vagabond with a selection of 8 wines to sip, savor, and enjoy along with personalized tasting notes. For 90 minutes, he will cover everything from tasting tips, wine facts, food pairing ideas and anything else VBC members may be interested in regarding the wine industry. Don’t miss out on this fun night whether you’re a wine novice or a cork dork – everyone will feel welcome!
You must pay and sign up in advance. Please join this event but note that your spot is guaranteed only with payment:
$20 fee on account charge
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3. Vagabond Easter Egg Hunt on Saturday, April 13th @ 1030 am at Flynn Family Farm:
We will be having our Annual Vagabond Easter Egg Hunt on Saturday, April 13th @ 10:30 am at the Flynn Family Farm. All families, children, older kids, and everyone is invited to take part in this great event, and it will be our first time at the Flynn Family Farm at 492 Bay Road in Easton. Looking forward to a great time, and do not forget to save the date!
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4. Kettlebell Kitchen At Vagabond:
We are excited to announce our partnership with Kettlebell Kitchen- a performance food brand! Meals crafted by classically trained chefs, KettlebellKitchen is an easy & convenient way to clean up your nutrition, recover faster, work harder, and have fresh meals delivered right to the gym. Fuel the hardest working machine you know- your body!”
They will make their first delivery to our gym on Monday, January 22nd (and every Monday & Thursday).
The order cutoffs are:
• Wednesday (Today!) evening by midnight for Monday delivery • Saturday evening by midnight for Thursday delivery
The complete menu, along with ingredient lists and nutrition facts can be found here:
http://kettlebellkitchen.com/menu.php
Ordering instructions and FAQs can be found here:
http://www.kettlebellkitchen.com/frequently-asked-questions/
Please use the gym zip code 02375 when building your account.
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option
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3 Sets of the following:
30 Seconds of KBS
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds
30 Seconds of Plank Holds
Rest 10 Seconds
II. Phases Strength + Conditioning:
A. Lifestyle Phase
Upper Body Press Horizontal + Upper Body Push/Upper Body Pull + Conditioning
A1. DB Bench Press, 10 reps x 3 sets @ 3010, rest 45 seconds.
A2. Banded Pull-Aparts, 20 reps x 3 sets, rest 45 seconds.
A3. Double Arm KB Front Rack Hold, 35 seconds x 3 sets, rest 45 seconds.
Standing in place, you will hold two KB’s in the front rack position, and focus on breathing.
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B. Conditioning of the following:
AMRAP 16 Minutes of the following:
20 Second Plank Hold
10 Goblet Squats
200 Meter Run
10 Cal Row
B. Fitness Phase
Lower Body/Core/Lower Body/Core + Conditioning
A. Power Snatch Cluster, 85-90%, 1 rep x 5 sets, rest as needed between sets.
Last week we did 80%
B1. Standing Single Arm Cable Row, 10 reps/each arm x 3 sets, rest 45 seconds.
B2. Double Arm KB Farmer’s Walk, 35 seconds total time x 3 sets, rest 45 seconds.
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C. Conditioning of the following:
AMRAP 16 Minutes of the following:
20 Second Plank Hold
12 DB Snatch(6/each arm Alternate)
200 Meter Run
10 Cal Assault Bike
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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