"Tuesday 1.5.2016"

*Gym Brief for the Week*

1. *Vagabond Circuit Training Class Starts on Sunday, January 10th*

Attention all Vagabonds:  Announcing the installment of the Winter Vagabond Interval Training Workshop! This 8 week, one-hour long class will take place every Sunday at 8:00AM starting Sunday, January 10th. This aerobic style/sweat class which is uniquely designed to keep the body moving in short or long periods of time with rest built in between.


2. 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.


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:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of Review of Strict Press + Push Press for Group Warm-Up
3-5 Minutes of the following:
Banded Hamstring Stretch x 90 seconds/each side
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense/Horizontal Press(DB or Bodyweight) + Upper Body Pull/Upper Body Pull Assistance + Short AMRAP
A1. Strict press @ 20×1, 2 reps x 3 sets, rest 1 minute between sets.
Compare to December 22nd @ 3 reps
A2. Weighted Strict Supinated Pull-Ups, 3-4 reps x 3 sets, rest 1 minute between sets.
Scale to Weighted Negative Pull-Ups, 3-4 or Lat Pull Downs Supinated, 8-10 reps
A3. DB Powell Raises, 8/each leg x 3 sets, rest 1 minute between sets.
B. 3 Sets of the following:
5 Push Press @ Moderate Weight(95/65 lbs, 75/45 lbs) or DB Push Press @ Mod Weight
15 Ball Slams
75 Seconds @ Assault or Airdyne Max Effort
Rest 2 Minutes between sets
B. Fitness Phase
Power Clean % + Horizontal Press/Upper Body Pull + Conditioning
A1. Power Clean, 70% x 1.1 x 3 sets, rest 1 minute between sets.
Up 5% from last week, please follow percentages
A2. DB Row, 30×1, 8/each arm x 3 sets, rest 1 minute between sets.
A3. DB Tricep Extensions, 30×1, 8-10 reps x 3 sets, rest 1 minute between sets.
B. 3 Sets of the following:
7 Deadlifts @ 225/135 lbs, 185/115 lbs, 135/95 lbs
90 Seconds @ Row Max Effort Aerobic
Rest 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, 75% x 2 reps x 6 sets, rest as needed between sets.
B. Power Clean(1 reps) + Push Jerk( 1 rep) x 6 sets @ 80%, rest 1:30 between sets.
Go off of your best Push Jerk, make these fast
C. Snatch Pull, 93% x 3 reps, 98% x 3 reps, 103% x 3 reps, 85% x 3 reps, rest as needed between sets.
D. 4 Sets of the following:
1 Legless Rope Climb + 2 Rope Climbs, rest 2-4 minutes between sets
All athletes will take different rest periods, make sure you take proper rest time to complete repetitions
Rest 8-10 Minutes
E. 4 Rounds for time of the following:
10 Overhead Squats @ 115/75 lbs
12 Toes to Bar
10/8 Cal Assault Bike
Rest 90 Seconds between sets
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