*Gym Brief for the Week*

1. Vagabond Next Beginners Class on January 4th and January 25th: New Year Special

Vagabond will be offering its Annual January Special for the month. All new clients and members who sign up for the Beginner Classes in January will get a discounted rate of $89 for the Introduction Class offered at Vagabond CrossFit. This could make a great gift for a loved one, friend, and or family member. Take advantage of the Holiday Season and the January Special at Vagabond.

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2. Vagabond Register for the CrossFit Opens Starting on January 14th

The 2015 CrossFit Opens was huge success for Vagabond CrossFit. We came together for 5 weeks in a row and competed, fought, and supported each other in true Vagabond style- with drive and compassion. Over 90 of us officially registered for the Games and dozens more who popped in and out each week for the workouts- record numbers for the gym. Vagabond was in the top 15 for most sign ups for affiliates in the Northeast out of around a thousand gyms. This was the second year that Vagabond had an official team for the opens made up of the Competition Phase group and they finished in the top 5 out of 400 teams in the Northeast region, making the East Regional and finishing 7th overall at the East Regional out of the 30 best teams in the Northeast and Canada East.

This year they have opened the variety and choice once again, by adding in a RX and Scaled Division for everyone to participate in a safe and effective manner. If you are doubting yourself, then stop yourself right now. This is a 5 week online competition, that is meant for each and every person to take part in and also challenge yourself for the five week period. We will meet every Saturday at 9:00 am as a group and for five weeks be there to help cheer each other thru challenging workouts, but are for meant for everyone to do.

Just another great way for each and every person to have goals to meet and to have something to look forward to every weekend for 5 weeks. Sign up Vagabonds!

SIGN UP FOR THE CROSSFIT OPENS

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Choice-Dynamic Warm-Up
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2 Sets of the following:
30 Seconds of Indian Push-Ups
Rest 10 Seconds
30 Seconds of Goblet Squats
Rest 10 Seconds
30 Seconds of Plank Holds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Horizontal Press + Upper Body Pull/Upper Body Pull Assistance + Conditioning(Sets/Interval Work)
A1. Close Grip Bench Press, 8-10 reps x 3 sets @ 20×1, rest 1 minute between sets.
Same as our Squats, keep track of what you do for weight, keep moderate, repetitions will go down every week
A2. Strict Pronated Pull-Ups, 6-8 reps or Negative Pull-Up Cluster, 1.1.1 x 3 sets, rest 1 minute between sets.
A3. DB External Rotations, 8/each side x 3 sets, rest 1 minute between sets.
B. 4 Sets of the following @ High Effort:
15 Box Jumps or Step Ups
15 Ball Slams
30 Seconds High Effort Assault/Airdyne
Rest 2 Minutes between sets
B. Fitness Phase
Power Clean % + Horizontal Press/Upper Body Pull + Conditioning
A1. Power Clean, 75% x 1.1 x 3 sets, rest 1 minute between sets.
Up 5% from last week, please follow percentages
A2. Weighted Strict Pronated Pull-Ups, 3-4 reps or Negative Weighted Cluster, 1.1.1 x 3 sets, rest 1 minute between sets.
A3. DB External Rotations, 8/each arm x 3 sets, rest 1 minute between sets.
B. 4 Sets of the following:
3 Heavy Hang Power Cleans @ 70-75% of best 1RM
6 Box Jumps @ 24/20 inches
30 Second Hard Effort Row
Rest 2-3 Minutes between sets
C. Competition Phase
Snatch(High Hang) + Power Clean + Push Jerk + Snatch Pull + Upper Body Pull/Push + Gymnastics Based Fatigue Training(Always will be a Gymnastics OTMEM mixed with Weight Training of Heavy weight)
A. High Hang Snatch, 70%, 1 rep x 7 sets, rest as needed between sets.
B. Power Clean(2 reps) touch n go + Push Jerk( 1 rep) x 6 sets @ 70%, rest 1:30 between sets.
C. Snatch Pull, 85% x 3 reps, 90% x 3 reps x 2 sets, 80% x 3 reps x 2 sets, rest as needed between sets.
D1. GHD Raises @ 20×1, 8-10 reps x 4 sets, rest 1:30 between sets.
D2. Strict Handstand Push-Ups( 5 reps) + Kipping Handstand Push-Ups(10 reps fast) x 4 sets, rest 1:30 between sets.
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E. Inspired by Ben B.
At the 0:00 of:
3 Rounds for
20 Wall Balls
10 Chest to Bar Pull-Ups
At the 5:00 of:
3 Rounds for
18 Wall Balls
12 Toes to Bar
At the 10:00 of:
3 Rounds for
16 Wall Balls
12 Chest to Bar Pull-Ups
Done!
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