"Tuesday 10.11.2016 + Pat P. Memorial Workout this Saturday, October 15th, Starts @ 9:00 am"

Gym Brief for the Week
1. Vagabond Next Beginners Class on October 24th:
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. First Annual Memorial Day Workout for Close Friend + CrossFitter, Patrick Padgett on Saturday, October 15th @ 9:00 am:
Vagabond will celebrate the life of close friend and CrossFitter, Patrick Padgett, as we celebrate a wonderful life and friendship that owner, Kevin O’Malley, had with his close friend. We will participate in the PR for Pat Workout, and will have scaled options for everyone taking part in the workout. We encourage all Vagabond Members to take part in this event, and if you wish, can donate $20 to a charity or foundation chosen by Patrick’s Family.
“So do me the honor of living your life like you really mean it. Go out and conquer your goals, do things that you’re a little scared of, make awesome memories that give you cool stories to tell, and love, love as much as possible, freely and genuinely. Love people, love activities, love scenes and ideas, and material things, and songs, and just love as much as you can. Enjoy your life you only get one, and value your time, you never know how much of it you really have.”
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3. Vagabond Third Annual Trunk or Treat on Saturday, October 29th @ 12:00 pm
Come bring your children and family to the Annual Vagabond Halloween Trunk or Treat, as each Vagabond Child can dress up in their best Halloween Gear, and collect goodies from each Vagabond Parent.

heather-lyssa

I. Dynamic and Mobility Prep Warm-Up:
Competition, Fitness, Lifestyle Phase Prep
3 minutes of z1 work
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3-5 minutes of mobility work
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3-5 minutes of workout prep
Row 100 Meters
5 Goblet Squats
10 Airdyne Calories
5 Face Pulls
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Vertical + Upper Body Press Assistance Pushing/Core + Mid-Range Conditioning
A1. Strict Press, 5 reps x 3 sets, rest 60 seconds between sets.
A2. DB Row Tripod Position, 12-15 reps/each side x 3 sets, rest 60 seconds between sets.
A3. Seated DB External Rotations, 10-12 reps/each side x 3 sets, rest 60 seconds between sets.
B. AMRAP 7 Minutes of the following:
Run 100 Meters
10 Kettlebell Swings
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Rest 2 Minutes
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AMRAP 7 Minutes of the following:
Assault Bike(8/6 Calories) or Airdyne Bike(12/9 Calories)
10 Push Press(75/45 lbs) or DB’s(Moderate Weight)
B. Fitness Phase
Upper Body Press Vertical + Upper Body Press/Upper Body Row + Conditioning Lactate
A1. DB Floor Press, 8-10 reps @ 3 second tempo down x 3 sets, rest 1 minute between sets.
A2. Ring Rows, 10-12 reps @ 3 second tempo down x 3 sets, rest 1 minute between sets.
A3. DB Powell Raises, 10-12 reps/each side x 3 sets, rest 1 minute between sets.
B. AMRAP 7 Minutes of the following:
Row 200 Meters
8 Shoulder to Overhead(95/65 lbs)
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Rest 2 Minutes
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AMRAP 7 Minutes of the following:
Run 150 Meters(Run to End of Parking Lot Before you leave Vagabond)
8 Hang Power Cleans(95/65 lbs)
C. Competition Phase
Posterior Conditioning + Gymnastics Fatigue Conditioning + Stamina Builder Skill Work
A. Posterior/Core Conditioning:
3 Sets of the following:
12 Barbell Good Mornings @ 20% of best back squat
12 GHD Sit-Ups
Rest 30 seconds between sets.
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Rest 8 Minutes
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B. Set Conditioning Row:
3 Sets of the following:
Row 750 Meters @ 90% of best 2000 Meter Pace(If you row 7:00 1K, then add about 10 seconds to the pace) + Jog 200 Meters + Rest 4 Minutes between sets.
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Rest 8 Minutes
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C. Set Conditioning CrossFit Mix Modal Aerobic:
3 Rounds for time of the following:
Run 400 Meters
15 Bar Facing Burpees
9 Overhead Squats @ 135/95 lbs, 115/75 lbs
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