"Tuesday 1.26.2016 + Register for the CrossFit Opens"
*Gym Brief for the Week*
1. Vagabond Next Beginners Class on February 15th: New Year Special
Vagabond will be offering its Annual February Special for the month. All new clients and members who sign up for the Beginner Classes in February 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 February Special at Vagabond.
2. Vote Vagabond CrossFit for Best Gym/Health Club in Town of Easton.
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!
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 Minutes of the following:
Coach Option Warm-Up
2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Hollow Rocks or Hollow Holds
Rest 10 Seconds
30 Seconds of Goblet Squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Horizontal Press + Upper Body Pull/Upper Body Pull Assistance + Conditioning(Sets/Interval Work)
A. Close Grip Bench Press, 6-8 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 7-9 reps from last week
B1. Strict Supinated Weighted Pull-Ups, 1.1.1 reps or Negative Pull-Up Cluster, 1.1.1 x 3 sets, rest 1 minute.
B2. DB Powell Raises, 10/each side x 3 sets, rest 1 minute between sets.
C. 4 Rounds of the following:
45 Second Assault/Airdyne Sprint
12 Kettlebell Swings
10 No Jump Burpees
B. Fitness Phase
Power Clean % + Horizontal Press/Upper Body Pull + Conditioning
A1. Power Clean, 70% x 1.1.1 x 3 sets, rest 1 minute between sets.
A2. Weighted Strict Supinated Pull-Ups, 3-4 reps or Negative Weighted Cluster, 1.1.1 x 3 sets, rest 1 minute between sets.
A3. DB Curls, 10-12 reps x 3 sets, rest 1 minute between sets.
B. 4 Rounds for time of the following:
20 In-Place Forward Lunges(10/each leg)-You May Scale up to KB Goblet Hold Position @ 35/18 lbs for client-So Hold Kettlebell in Goblet Position + Lunge
18 Cal Row/14 Cal Row
10 Hang Power Cleans @ 115/75 lbs, 95/65 lbs
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 work to heavy single or by feeling for the day, no more than 3 missed attempts. This does not need to be a PR!
B. Clean and Jerk, work to heavy single or by feeling for the day, no more than 2 missed attempts. This does not need to be a PR
C1. Hip Thrusts, 12-15 reps @ moderate weight x 3 sets, rest 1-2 minutes between sets.
C2. Strict Handstand Push-Ups, 4.4.2 x 3 sets, rest 1-2 minutes between sets.
People can go to increase depth on handstand push-ups
D. 4 Sets of 12 unbroken chest to bar pull ups, rest 60 seconds between sets
Rest as 3-5 Minutes
E. 4 Sets of 2 rope climbs fast, rest 60 seconds between sets.
F. 21-15-9 of the following:
Power Clean @ 135/95 lbs
Box Jump Overs @ 24/20 inches
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