*Vagabond of the Month for January: Scott Melton*
“In all reality, though, the best thing are the people of Vagabond, really it is a community versus a gym. Everyone from the trainers down to the newest member, everyone treats each other with respect and shows constant support for one another, especially during workouts and training. If you look around the gym, one can see the comradery that exists, and that is simply not found at other gyms. Some of my closest friends were made through the gym, and being able to have that connection with each other makes us a community.”
*Gym Brief for the Week*
1. Vagabond Next Beginners Class on February 15th: New Year Special
Vagabond will be offering its Annual February Special for the month. All new clients and members who sign up for the Beginner Classes in February 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 February Special at Vagabond.
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2. Vote Vagabond CrossFit for Best Gym/Health Club in Town of Easton.
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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!
SIGN UP FOR THE CROSSFIT OPENS
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Choice-Dynamic Warm-Up
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2 Sets of the following:
30 Seconds of Indian Push-Ups
Rest 10 Seconds
30 Seconds of Goblet Squats
Rest 10 Seconds
30 Seconds of Row/Airdyne
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Horizontal Press + Upper Body Pull/Upper Body Pull Assistance + Conditioning(Sets/Interval Work)
A1. Close Grip Bench Press, 5-7 reps x 3 sets @ 20×1, rest 1 minute between sets.
Same as our Squats, keep track of what you do for weight, keep moderate, repetitions will go down every week-Look back at 6-8 reps from last week
A2. Ring Rows, 7-9 reps x 3 sets, rest 1 minute.
A3. DB Curls @ 31×1, 8-10 reps x 3 sets, rest 1 minute between sets.
B. AMRAP 10 Minutes of the following:
10 Kettlebell Swings
10 DB Box Step Ups(5/each leg)
10 DB Push Press or Barbell Push Press @ 95/65, 75/45 lbs
B. Fitness Phase
Power Clean % + Horizontal Press/Upper Body Pull + Conditioning
A1. Power Clean, 60% x 1.1.1 x 3 sets, rest 1 minute between sets.
A2. Weighted Strict Pronated Pull-Ups Cluster, 1.1.1 or Negative Weighted Cluster, 1.1.1 x 3 sets, rest 1 minute between sets.
A3. DB Tricep Extensions, 10-12 reps x 3 sets, rest 1 minute between sets.
B. AMRAP 10 Minutes of the following:
10 Shoulder to Overhead @ 115/75 lbs, 95/65 lbs
10 Front Squats
10-12 Cal Row
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. Power Snatch, 80%, 1 rep x 5 sets, rest 1-2 minutes between sets.
B. Power Clean and Push Jerk, 80%, 1 rep x 5 sets, rest 1-2 minutes between sets.
C1. Muscle Snatch, 75% of best muscle snatch, 5 reps x 4 sets, rest 1 minute.
C2. Muscle-Ups, 4-6 reps x 4 sets, rest 1 minute.
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D. Every Minute on the Minute x 8 Minutes of the following:
Every Minute on the Minute x 8 Minutes of the following:
Odd Minute: 4 Strict Handstand Push-Ups + 4 Power Snatches @ 135/95 lbs
Even Minute: 6-8 Kipping Handstand Push-Ups + 4 Overhead Squats @ 135/95 lbs
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Rest 4 Minutes
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Every Minute on the Minute x 8 Minutes of the following:
Odd Minute: 4 Power Cleans @ 165/115 lbs + 4 Burpee Box Jumps @ 24/20 inches
Even Minute: 4 Front Squats @ 165/115 lbs + 4 Burpee Box Jumps
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Rest 4 Minutes
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Every Minute on the Minute x 8 Minutes of the following:
8 Deadlifts @ 225 lbs/155 lbs + 6-8 Lateral Burpees
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