"Thursday 8.11.2016 + Vagabond of the Month for July: David Hobaica"

Vagabond of the Month for July: David Hobaica
“I love showing up knowing that I am going to be surrounded by a great community of people who share the common goal of working really hard and constantly trying to improve physically.  If I am not being pushed by others in my class (which is rare), I will definitely be pushed by our great coaches.”
Gym Brief for the Week
1. Vagabond Next Beginners Class on August 22nd 
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. 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.

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!
Dave H

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of HAMSTRING MOBILITY, 120 seconds/each side
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
Skill Review + Conditioning
A. Kettlebell Swing Prep Review, take thru process of developing the KBS in a workout with good technique and safety being number one.
B. 5 Rounds for time of the following:
Row 400 Meters
18 Wall Balls or Goblet Squats
12 Kettlebell Swings
B. Fitness Phase
Skill Review + Conditioning
A. Kettlebell Swing Prep Review, take thru process of developing the KBS in a workout with good technique and safety being number one.
B. Complete the following for time of:
4 Rounds for time of the following:
21 Shoulder to Overhead @ 105/75, 95/65 lbs
400 Meter Run
21 Kettlebell Swings @ 53/35 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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