Gym Brief for the Week
1. Vagabond Next Beginners Class on July 11th:
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 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 is released and ready to go. There will be scaled and rx divisions, and there will be standards for each one. All Vagabonds can take part in this, no matter what level you are at during this point. Looking to have fun and have something to train for this summer, then this is the way to go!
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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.
Congrats to Suzi and Derek on their upcoming Wedding this Weekend
I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of banded shoulder stretch, 90 seconds/each side
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3-4 minutes of the following:
Run 100 meters or Airdyne 20 Seconds
5 Goblet Squats
5 Plank Walk-Outs
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Front Squat/Core + Long Conditioning
A1. KB Goblet Squat Walking Lunges, 8/each leg @ heavy weight x 3 sets, rest 45 seconds.
A2. Standing Pallof Press, 10 reps/each way x 3 sets, rest 45 seconds.
A3. Weighted Plank Holds, 60 seconds total x 3 sets, rest 45 seconds between sets.
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B. 6 Rounds of the following:
12 Burpees
8 Pull-Ups or Jumping Pull-Ups
15/12 Cal Row
B. Fitness Phase
Back Squat + Core/PC + Conditioning
A. Front Squat Wide Stance Box Squat, work to a heavy set of 1, 10 minute time limit.
Compare to April 25th for set of 3, and May 26th for a set of 2
B1. Banded Leg Curls, 20 reps x 3 sets, rest 45 seconds between sets.
B2. Back Extensions @ Pause @ Top, 6-8 reps @ 2 second hold at top x 3 sets, rest 45 seconds between sets.
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C. 6 Rounds of the following for time of:
12 Pull-Ups or Jumping Pull-Ups
8 Shoulder to Overhead @ 115/75 lbs, 95/65 lbs or Front Squats @ 135/95 lbs, 115/75 lbs
200 Meter Run
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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