"Thursday 9.1.2016 + Bring a Friend Day Every Thursday + Next Vagabond Beginners Class: September 12th"
Vagabond Bring a Friend Day Every Thursday
Gym Brief for the Week
1. TRX Class Offered Starting on Sunday, September 11th @ 8:00 am + 9:00 am for 6 Week Class Every Sunday
TRX Suspension Training – This 6 week, 55 minute long class consists of body weight exercises that develop strength, balance, flexibility and core strength simultaneously along with improving your metabolic conditioning. The suspension training straps help even the newest member to exercise gain strength and core stability. Every exercise can be as challenging as the user makes it. Just alter your angle to the anchor to use more or less of your body weight. This full body workout will leave you impressed with how little equipment you need in order to get an intense workout.
2. Vagabond Next Beginners Class on September 12th:
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.
3. First Annual Memorial Day Workout for Close Friend + CrossFitter, Patrick Padgett on Saturday, October 15th @ 9:00 am:
Vagabond will celebrate the life of close friend and CrossFitter, Patrick Padgett, as we celebrate a wonderful life and friendship that owner, Kevin O’Malley, had with his close friend. We will participate in the PR for Pat Workout, and will have scaled options for everyone taking part in the workout. We encourage all Vagabond Members to take part in this event, and if you wish, can donate $20 to a charity or foundation chosen by Patrick’s Family.
“So do me the honor of living your life like you really mean it. Go out and conquer your goals, do things that you’re a little scared of, make awesome memories that give you cool stories to tell, and love, love as much as possible, freely and genuinely. Love people, love activities, love scenes and ideas, and material things, and songs, and just love as much as you can. Enjoy your life you only get one, and value your time, you never know how much of it you really have.”
4. 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.
I. Dynamic and Mobility Prep Warm-Up:
Competition, Fitness, Lifestyle Phase Prep
3 minutes of z1 work
3-5 minutes of mobility work
3-5 minutes of workout prep
Row 100 Meters
5 Goblet Squats
20 Second Airdyne/Assault
5 Face Pulls
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Posterior Chain Bending + PC/Core/PC + Short Conditioning Lactate
A. Traditional Deadlift, 3 reps x 6 sets @ 50%, rest 30 seconds between sets.
Last data for deadlift use traditional deadlift, August 15th, 2016
B1. Banded Good Mornings, 20 reps x 3 sets, rest 45 seconds between sets.
B2. Stability Ball Roll-Out or AB Wheel Roll-Out, 8-10 reps x 3 sets, rest 45 seconds between sets.
C. 5 Sets of the following:
50 Meter KB Farmer’s Walk Carry(25 Meter Cones Apart)
10/8 Calorie Assault Bike Sprint(12/10 Calorie Airdyne)
Rest 2 Minutes between sets
B. Fitness Phase
Upper Body Press Vertical + Upper Body Press/Upper Body Row + Conditioning Lactate
A. Strict Shoulder Press, 3 reps x 6 sets @ lightweight, rest 45 seconds between sets.
B1. DB Seated Press on Ground, 10-12 reps @ 2 Second hold at top x 3 sets, rest 45 seconds between sets.
B2. Push-Ups, Tempo @ 3 Seconds Down, 1 Second Pause at Bottom, 10-12 reps x 3 sets, rest 45 seconds between sets.
People can scale to Box Push-Ups at a fewer repetitions with same tempo
C. 3-4 Sets of the following: Depending on Class
10 Hang Power Cleans @ 115/75 lbs, 95/65 lbs
8 Lateral Burpees
125 Meter Row Sprint
Rest 4-5 Minutes between sets
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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