"Thursday 7.21.2016 + Last Day to Register for the Vagabond Internal Competition"

Gym Brief for the Week

1. Vagabond Next Beginners Class on August 1st + Vagabond Referral Program:

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.

Those who refer are current Vagabond Members, if you refer someone to our next Beginners Class, and they sign up for group classes, then you will earn yourself a free month membership the following month!

Win Win for all involved!

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2. SugarWOD released at Vagabond as new tracking system for data and workouts

At Vagabond, we emphasize a supportive community, measuring progress, and celebrating success all of which starts with a supportive coach to athlete relationship. We believe our commitment to these values has helped us create a world-class environment for our athletes.

To support these values, we chose the SugarWOD workout app. It’s a fun, social way to track your WODs and from day one you get to enjoy the unique community at Vagabond. You can download the app from your APP Store, and it is free to use, Vagabond will pick up the monthly costs, so people can enjoy tracking their workouts, data, and how they are feeling on a given day. Pretty cool stuff, and excited to have to offer to Vagabonds to download and track data the easy way.
You can also find it on the Vagabond webpage on the right hand side in a Black Font that says, “WORKOUTS”, and see how yourself and others are doing on a daily basis.
The Workout will be directly sent to your phone as well, when you download the app, you can use your email or Facebook account, and every night at 8 pm, you will get an update to your phone for the workout for the following day!
Download the APP now and get to tracking, and join the Vagabond CrossFit Community(BOX) as they call it.
SUGARWOD WEBPAGE.

3. 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!

SIGN UP HERE.

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4. 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.

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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 coach option
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Coach Run Warm-Up:
2 Sets of the following:
20 Seconds Airdyne/Row
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds
20 Seconds of Plank Holds
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Single Leg/Core + Conditioning
A. DB Reverse Lunge In Place, 8/each leg x 3 sets, rest 60 seconds between sets.
B1. Strict Supinated Pull-Up, 10 reps total(break up however you like, 10 in row or break into clusters) x 3 sets, rest 45 seconds between sets.
People can scale to Negative Pull-Ups, 5 reps total every set x 3 sets
B2. Side Bridges, 30 seconds/each side x 3 sets, rest 45 seconds between sets.
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C. Complete the following @ Moderate/Sustainable Effort of the following:
AMRAP 5 Minutes of the following:
Row 150 Meters
7 Burpees
Rest 2 Minutes
AMRAP 5 Minutes of the following:
Run 100 Meters
7 Kettlebell Swings
Rest 2 Minutes
AMRAP 5 Minutes of the following:
Run 100 Meters
10 Box Step-Ups(5/each leg)
Rest 2 Minutes
AMRAP 3 Minutes of the following:
Max Cal Assault/Airdyne @ Hard Effort
*Your Score is how many calories you got on the Airdyne, input this data into the SUGARWOD app*
B. Fitness Phase
Upper Body Press + Upper Body Press Assistance/Upper Body Row + Conditioning
A. Push Press, work to a heavy set of 1, 10 minute time limit.
Compare to July 14th, heavy set of 2
*Input into SUGARWOD app*
B1. DB Tricep Extensions, 10-12 reps x 3 sets, rest 45 seconds between sets.
B2. Banded Pull-Aparts, 20 reps x 3 sets, rest 45 seconds between sets.
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C. Complete the following @ Moderate/Sustainable Effort of the following:
AMRAP 5 Minutes of the following:
Run 100 Meters
7 Shoulder to Overhead @ 115/75 lbs, 95/65 lbs
Rest 2 Minutes
AMRAP 5 Minutes of the following:
Row 150 Meters
7 Burpees
Rest 2 Minutes
AMRAP 5 Minutes of the following:
Run 100 Meters
10 Walking Lunges(5/each side)
Rest 2 Minutes
AMRAP 3 Minutes of the following:
Max Cal Row
*Your score is how many calories you got on the calorie row, input this data into the SUGARWOD app.*
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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