"Thursday 5.12.2016 + Next Vagabond Beginners Class: May 16th + June 6th"

Gym Brief for the Week

1. Vagabond Next Beginners Class on May 16th:
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 CrossFit Team Goes to the East Regional to Compete from Friday, May 27th thru Sunday, May 29th

Your Vagabond CrossFit Team will be competing at the CrossFit Games East Regional for the second year in a row, representing the Northeast Region in the East Regional against the top 30 teams in the whole East Region of the United States and Canada. You can buy tickets online by clicking HERE.

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3. Vagabond Annual Summer Party on Saturday, July 23rd @ Flynn Farm, start time 3:00 pm

This will be Vagabond’s Fourth Annual Summer Party. Our host will be the Flynn’s, and will be a Pool Party at their 30 acre Farm. Great Scenery, Great Farm, and Great Time.

All Vagabonds are encouraged to join, and kids are welcomed in the afternoon hours for a great time.

May Beginners

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
Front Squat/Core + Long Conditioning
A. Sumo Deadlift, 2 reps x 10 sets @ 55%, rest 30 seconds between sets.
Get Numbers from April 18th
B1. Dumbbell Good Mornings, 15 reps x 3 sets, rest 30 seconds between sets.
B2. Ring Rows, 10-12 reps x 3 sets @ 1 Second Pause in Bottom, rest 30 seconds between sets.
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C. 3 Rounds of the following:
Run 400 Meters
21 Box Step-Ups
12 Pull-Ups or Jumping Pull-Ups
B. Fitness Phase
Back Squat + Core/PC + Conditioning
A. Power Snatch Cluster, 1.1.1 x 3 sets @ 70%, rest 1 minute between sets.
B1. Weighted Side Bridges, 25 seconds/each side x 3 sets, rest 30 seconds between sets.
B2. Tall Kneeling DB Press, 10 reps.each side x 3 sets, rest 30 seconds between sets.
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C. 3 Rounds for time of the following:
Run 400 Meters
21 Pull-Ups or Jumping Pull-Ups
12 Hang Power Snatches @ 95/65 lbs, 75/55 lbs
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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