"Tuesday 2.19.2019"

GO CHECK OUT COACH KEVIN’S NEW PODCAST SHOW ON YOUR PODCAST APP ON YOUR MOBILE DEVICE:
SEARCH MIND BODY STRENGTH PODCAST(Search with Name Kevin after Mind Body Strength)

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1. Vagabond Next Beginners Class on March 4th, 2018:
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. Vagabond Check-In Contest During the CrossFit Opens:
Every Year at Vagabond we have a 5 week social media online competition, where each Vagabond will have a chance to win a weekly prize, and then the grand prize of a free month membership with a random drawing for those who took part in the check in contest. Starting Thursday, February 21st until the end of the Opens, all you have to do is check into Vagabond when you attend a class, and we will keep a running tally, and each week, the highest total number of check ins done by that person, will receive a prize for the most check ins. Simple as that, check into Vagabond on Facebook, and your on your way to winning!
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3. 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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4. Vagabond Register for the CrossFit Opens Starting in January/February Now:
The 2018 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 65 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 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!
CLICK HERE TO REGISTER.

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option Warm-Up
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3 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Hollow Rocks or Hollow Holds or Plank Holds
Rest 10 Seconds
30 Seconds of Goblet Squats
II. Phases Strength + Conditioning:
A. Lifestyle Phase
Lower Body Squat or Posterior Bend + Lower Body/Core + Conditioning
A. Front Squat, 80% of 1RM, 2 reps x 5 sets, rest as need between sets.
December 4th: Last 1RM Data
B1. Goblet Hold Single Leg Walking Lunges, 6 reps/each leg x 3 sets, rest 45 seconds.
B2. Standing Pallof Press, 6 reps/each way @ 2 second hold out x 3 sets, rest 45 seconds.
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C. Conditioning of the following:
3 Sets of the following:
6 Minutes @ Steady Pace of the following:
10 Calorie Row
5 Ball Slams
5 Box Step-Ups/each leg(10 total)
10 Russian KBS
Rest 3 minutes between sets, make sure keep track of rounds, and stay consistent is the goal between the 3 sets.
B. Fitness Phase
Olympic lifting + Upper Body/Lower Body + Conditioning
A. Snatch Deadlift Heavy, 100%, 3 reps x 5 sets, rest 1 minute between sets.
Get %’s from November 29th + October 12, 2018
B1. Strict Pronated Pull-Up Cluster, 5.5.5 x 3 sets, rest 60 seconds.
People can modify to Passive Pull-Up Hangs, 15 seconds, rest 10 seconds, 15 seconds, rest 10 seconds, 15 seconds x 3 sets.
B2. Standing Pallof Press, 8 reps/each way x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
3 Sets of the following:
6 Minutes @ Steady Pace of the following:
10/8 Calorie Assault Bike
5 Pull-ups or Jumping Pull-Ups
5 Russian KBS
20 Double Unders(30 Single Unders)
Rest 3 minutes between sets, make sure keep track of rounds, and stay consistent is the goal between the 3 sets
C. Competition Phase
Conditioning Sets
A. 10 Minute Warm-Up Assault Bike or Row Cals
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B. 3 Rounds of the following:
3-5 Ring Muscle-Ups
50 Double Unders
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5 Minute Cool-Down Bike or Row
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C. 3 Rounds of the following:
15 Toes to Bar Unbroken
15 Burpees
15 Wall Balls
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5 Minute Cool Down Bike or Row
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D. 3 Rounds of the following:
15 Pull-Ups
15 Hang Power Cleans @ 115/80 lbs
15 Cal Row
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5 Minute Cool-Down Bike or Row
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