"Tuesday 1.19.2016 + New Internship for Trainer Ray Begins"

*Welcome Intern Ray to the Vagabond Community*

Ray will be joining the Vagabond Coaching Staff as an intern over these next coming weeks. I am happy to have him aboard, and look forward to having his over ten years experience as a personal trainer in the fitness industry.

Ray has over 12 years of experience as a personal trainer and nutrition coach. His passion for fitness and nutrition started when he was a teenager and his interests range from traditional weightlifting to kettlebells to muay thai kickboxing to crossfit and all area’s in between. Ray’s expertise in fitness are widespread and believes in continuously improving himself through education and research. Ray believes that nutrition is the foundation to success whether it is in competition, weight loss or whatever your goal may be. Ray has worked with a variety of clients in his career at all different fitness levels successfully optimizing their health and fitness goals through proper nutrition coaching and personal training.

*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. Vote Vagabond CrossFit for Best Gym/Health Club in Town of Easton.

CLICK HERE TO VOTE TODAY.

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3. 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

Ray C.

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 Dynamic Warm-Up
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3-4 Minutes of the following:
Run 100 Meters or Airdyne 20 Seconds
10 goblet squats
5 wall angels
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, 7-9 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-Look back at 8-10 reps from last week
A2. Strict Ring Rows or Elevated Ring Rows, 8-10 reps x 3 sets, rest 1 minute between sets.
A3. DB Zotman Curls, 10-12 reps x 3 sets, rest 1 minute between sets.
B. 4 Sets of the following:
12 Kettlebell Swings
6 Ball Slams
60 Second Row Sprint
Rest 2 minutes between sets
B. Fitness Phase
Power Clean % + Horizontal Press/Upper Body Pull + Conditioning
A1. Power Clean, 78% x 1.1 x 3 sets, rest 1 minute between sets.
Up % from last week, please follow percentages
A2. DB Row, 8/each arm @ 30×1 x 3 sets, rest 1 minute between sets.
A3. Side Bridges, 25 seconds/each side x 3 sets, rest 1 minute between sets.
People can scale up to weight side bridges for the seconds
B. 4 Sets of the following @ High Effort:
5 Deadlifts @ 245/135, 205/115, 165/95 lbs or Hang Power Snatches @ 115/75 lbs, 95/65 las-Athlete Choice
7 Lateral Burpees
60 Second Airdyne/Assault Bike Sprint
Rest 2 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. Squat Snatch, 90%, 1 rep x 5 sets, rest as needed between sets.
B. Clean and Jerk, 90%, 1 rep x 5 sets, rest as needed between sets.
C1. Weighted Back Extensions, 10-12 reps or Reverse Hyper, 8-10 reps x 4 sets, rest 1-2 minutes between sets.
C2. Muscle Ups, 4-6 reps x 4 sets, rest 1-2 minutes between sets,
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D. AMRAP 8 Minutes of the following:
12/10 Assault Bike or 20/16 Cal Airdyne
8 Box Jumps @ 30/24 inches
4 Squat Cleans @ 165/115 lbs
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Rest 5 Minutes
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AMRAP 8 Minutes of the following:
12/10 Assault Bike or 20/16 Cal Airdyne
8 Box Jumps @ 30/24 inches
4 Squat Snatches @ 115/85 lbs
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Rest 5 Minutes
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Every Minute on the Minute x 8 Minutes of the following:
Odd Minute: 200 Meter Run or 40 Second Sprint on Row, rest 20 seconds
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