"Thursday 6.2.2016 + Vagabond of the Month for May"

Vagabond of the Month for the May: Kate Morgis


Gym Brief for the Week

1. Vagabond Next Beginners Class on June 6th:
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 CrossFit Third Annual Internal Competition on Saturday, August 13th. Sign up will be released soon.

The third annual Vagabond Internal Competition will be taking place on Saturday, August 13th. The registration link and information will be released the first week of June. There will be scaled and rx divisions, and there will be standards for each one.


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.

K Morgis

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of coach option
3 Sets of the following of Coach Run Warm-Up:
15 Seconds of Burpees
Rest 15 Seconds
30 Seconds of Airdyne
Rest 15 Seconds
15 Seconds of Hollow Holds
Rest 15 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Front Squat/Core + Long Conditioning
A1. DB Crossover Step-Ups, 10/each leg x 3 sets, rest 45 seconds.
A2. Half Kneeling Pallof Press, 10 reps/each way x 3 sets, rest 45 seconds.
B1. Banded Leg Curls, 20 reps x 3 sets, rest 30 seconds between sets.
B2. Russian Twists, 20 reps(10/each side)x 3 sets, rest 30 seconds between sets.
C. Complete the following for as many reps as possible in the time allowed:
1 Minute of Burpees
1 Minute of In-Place Lunges
1 Minute Assault or Airdyne
2 Minute DB Box Step-Ups
2 Minute Burpee
2 Minute Assault or Airdyne
B. Fitness Phase
Back Squat + Core/PC + Conditioning
A. Below Knee Pause Power Clean Cluster, 1.1.1 x 3 sets @ 65%, rest 1 minute between sets.
B1. Banded Leg Curls, 20 repsx 3 sets, rest 30 seconds between sets.
B2. Anchored Abmat Sit-Ups, 20 reps x 3 sets, rest 30 seconds between sets.
C. Complete the following for as many reps as possible of:
1 Minute of Row Cals
1 Minute DB Row(30 seconds each side)
1 Minute Hang Power Snatches @ 75/45 lns
2 Minute of Row
2 Minute of Burpees
2 Minute of Row Cals
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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