Vagabond of the Month for September: Brandi B
“I joined Vagabond 6 years ago. It was at a critical time in my life when I had decided not to go back to a job that I loved and had been at for 12 year and to stay home and take care of my new baby. I had lived in Easton for some time but never made friends or had roots because I worked in Boston and was there all the time. It was a very lonely and sad time. I had a new baby and no family or friends around. I met Melissa De La Vega at a party. She told me all about the wonders of Vagabond and I gave it a go! Joining the gym was life changing. I found a new home. A new place where I could be silly, happy and just be myself. The workouts are great and empowering but the sense of community is what makes it the best gym around. I have made the most amazing relationships in my life. Friends that I feel so honored to call friends! None of which I would have meet without the gym. Just walking in at the 9am puts me at ease and a smile on my face. I feel privileged to call Kevin and Katie my friends. They have made the gym what it is today. I am proud to say I am a Vagabond member!”
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1. Vagabond One on One Assessment Start Up Classes: Start Whenever You Like, Contact us @ [email protected] or 508 930 8734:
We offer our Beginners One on One Program, which is mandatory before entering the group class or personalized training and will be directed through a well organized and efficient program. The duration of the Beginners Class Program is 5 ONE on ONE 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 personalized approach setting.
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2. Kettlebell Kitchen At Vagabond:
We are excited to announce our partnership with Kettlebell Kitchen- a performance food brand! Meals crafted by classically trained chefs, KettlebellKitchen is an easy & convenient way to clean up your nutrition, recover faster, work harder, and have fresh meals delivered right to the gym. Fuel the hardest working machine you know- your body!”
They will make their first delivery to our gym on Monday, January 22nd (and every Monday & Thursday).
The order cutoffs are:
• Wednesday (Today!) evening by midnight for Monday delivery • Saturday evening by midnight for Thursday delivery
The complete menu, along with ingredient lists and nutrition facts can be found here:
http://kettlebellkitchen.com/menu.php
Ordering instructions and FAQs can be found here:
http://www.kettlebellkitchen.com/frequently-asked-questions/
Please use the gym zip code 02375 when building your account.
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3. Vagabond Fourth Annual Patrick Padgett Memorial Workout on Saturday, October 19th @ 9:00 am:
Save the date for a very special memorial work out in Pat’s honor and memory.
We will be running heats from 9:00 am to 11:00 am, and will be performing the PR for Pat Workout, scaling options will be there for everyone. You can donate $20 dollars at the front door for Patrick’s family choosing for charity/donation.
Do this workout in honor of a great friend and person, but also to show your love and support for those struggling with some form of cancer everyday.
“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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4. Vagabond Trunk or Treat on Sunday, October 27th, 2019 @ 12:00 pm:
Bring the kids down after your workout on Sunday 10/27 at 12:00 PM in their costumes for trunk-or-treating in the parking lot! We need a hand full of Vagabond vehicle volunteers to pull this off- decorate your car as much or as little as you want and bring candy or treats to hand out to the kids–who’s in?? Join this event if you can make it with your kids and comment below if you want to volunteer your time and trunk to the fun!
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5. Vagabond Costume Contest for Halloween on Thursday, October 31st for all Classes:
On Thursday, October 31st we encourage all Vagabonds to take part in wearing any type of costume during their time in Vagabond that day. Bring your best costume to class, and at the end of the night, there will be named a winner, and they will receive a free month membership for their costume and participation! Bring your best costumes to class all day!
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option
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3 Sets of the following:
20 Seconds of KBS
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds
20 Seconds of Plank Holds
Rest 10 Seconds
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II. Phases Strength + Conditioning:
A. Lifestyle Phase
Upper Body Press Vertical/ Upper Body Row/Core/Curls+ Conditioning
A1. DB Push Press, 7-9 reps x 3 sets, rest 45 seconds.
On September 24th, we did 8-10 reps, try to go up in weight this week, stay there.
A2. KB Row, 8-10 reps/each arm x 3 sets, rest 45 seconds.
A3. KB Double Arm Front Rack Hold, 30 seconds, rest 15 seconds, 30 seconds or 60 seconds total time x 3 sets, rest 45 seconds.
Break up time domain if needed due to grip strength issues
A4. DB Standing Hammer Curls, 8-10 reps x 3 sets, rest 45 seconds.
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B. Conditioning of the following:
10 Sets of the following:
20 Second Assault Bike Hard Pace
20 Second Plank Hold
20 Second Jump Rope Singles
Rest 20 seconds between sets
Allow 5-7 seconds transition time between movements.
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B. Fitness Phase
Olympic Lifting + PC/Core + Conditioning
A. Power or Squat Clean, build to a heavy single in 10-12 minutes. Go by feeling, if you feel good, then go for your heavy single, if not, just stay @ a moderate weight.
1RM Data: May 22nd, 2019
B1. Cable Pull-Thrus, 12 reps x 2 sets, rest 45 seconds.
B2. FLR Holds, 35 seconds, rest 10 seconds, 35 seconds, rest 10 seconds, 35 seconds x 2 sets, rest 45 seconds.
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C. Conditioning of the following:
10 Sets of the following:
20 Second Cal Row Hard Pace
20 Second Jump Rope
20 Second KB Farmer’s Hold
Rest 20 seconds between sets
Allow 5-7 second transition time between movement.
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C. Competition Phase
Conditioning Sets Competition Setting-
Complete the following of:
3 Sets of the following:
21 Russian KBS
21 Goblet Squats
21 Burpees
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Rest 5 Minutes
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3 Sets of the following:
15 Hang Power Snatch @ 95/65 lbs
15 OH Squats
15 Lateral Burpees
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Rest 10 Minutes
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3 Sets of the following:
9 Hang Power Cleans @ 135/95 lbs
9 Front Squats
9 Bar Facing Burpees
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Done!
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