Vagabond of the Month for December: Lee Mcleod
My proudest accomplishment(s) in my training:
Oh! So many! Vagabond has helped me become a stronger person; both physically and mentally. I called Kevin at the suggestion of a co-worker (#6 Fittest Man 2011 Games) when I was experiencing back pain and sciatica. Vagabond has kept me moving for 5 years with NO back issues. It truly is a lifestyle fitness regimen. There have been 15 minute AMRAP’s that were harder than raking my whole yard for hours! You never know the work you’re getting until you compare it outside the gym. The training at Vagabond helped me succeed in meeting my goal of running a 5K a year later, and I recently finished 3 Spartan races to get my Trifecta medal in Seattle at the age of 53 this year!
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Vagabond New Time Schedule starting Monday, January 2nd @ Vagabond for Open Gym 5:30 am Monday thru Friday.
We will be starting a new time slot at 530 am open gym style Monday thru Friday. The gym starting on Monday, January 2nd, will always be open at 530 am for those looking to start their workout early or to come in to stretch, mobilize, and prep for the 6:00 am class time slot. This is a good benefit for those looking to come in earlier to do the above, and also keep our popular 6:00 am class as well.
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*Gym Brief for the Week*
1. Vagabond Next Beginners Class on January 9th:
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.
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2. Kevin O’Malley Goal Setting + Lifestyle Seminar on Saturday, January 21st @ 10:30 am:
This one hour-long discussion is uniquely designed to prepare all levels of athletes for success at the gym and in their day-to-day personal life. In an inviting, open discussion format, Kevin will review the three keys of goal setting and lifestyle success: Fitness, Health and Longevity. With facts and proven steps, Kevin will zero in on these three elements and how to take realistic steps toward achieving longterm success and reaching your personal goals. Healthy choices, nutrition prep and other essential life choices are also a beneficial focus of this class. Through realistic goal setting and productive, positive lifestyle changes, Kevin will help you realize the importance how to achieve success in the gym and in life. Free Seminar for all Vagabonds and just a way to get back into a routine with the New Year.
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3. Vagabond Holiday Special for Month of January:
Starting January 1st thru January 31st, Vagabond will be offering its Annual January Special for all new members and clients to enjoy their time at Vagabond. The cost of membership will be the following for members. 2 times a week at a discounted of rate of $20 a month($139 to $119), 3 times a week at a discounted rate of $24 a month($159 to $135), and unlimited use at a discounted rate of $35 a month($189 to $154). Contact us at vbcrossfit@gmail.com to set up a free eval today.
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 Option
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3-4 Minutes of the following:
Row 100 Meters or Airdyne 20 Seconds
10 goblet squats
5 wall angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Vertical + Upper Body Press Assistance Pushing/Core + Mid-Range Conditioning
A. Strict Press, 2 reps x 6 sets(80%), rest 1 minute.
Use October 25th for Percentage(If you do not have 1RM, then find one in 10 minute time limit)
B1. DB Row, 10-12 reps/each arm x 2 sets, rest 1 minute.
B2. Weighted Sit-Ups, 15-20 reps anchored x 2 sets, rest 1 minute.
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C. 4 Rounds for time of the following: Scale Down or Up As You See Fit of the following
8-12 Burpees
12/9 Cal Assault Bike(15/12 Cal Airdyne)
15-18 DB Push Press(Scale Up to Barbell Push Press @ 75/45 lbs, 65/35 lbs
B. Fitness Phase
Single leg+ Upper Body Press/Upper Body Row + Conditioning Lactate
A. Front Squat, 5 reps(80-85%) x 3 sets, rest 1 minute between sets.
Get 1RM from October 14th + November 29th
B1. DB Split Squats, 10-12 reps/each leg x 2 sets, rest 45 seconds.
B2. Banded Leg Curls, 20 reps x 2 sets, rest 45 seconds.
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C. 4 Rounds for time of the following: Scale Down or Up As You See Fit of the following:
8-12 Step Down Box Jumps
12-15 Cal Row
15-18 Wall Balls
C. Competition Phase
Mix Modal Aerobic Testers-CrossFit Opens Prep-
3 Rounds @ 90% of:
15 Barbell Thrusters @ 95/65 lbs
15 Toes to Bar
15 Box Jump Overs @ 24/20 inches
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10 minute rest
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For Time of the following;
30 Kettlebell Swings @ 70/53 lbs
500 Meter Row
30 GHD Sit-Ups
30 Kettlebell Swings @ 70/53 lbs
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