"Tuesday 3.1.2016 + Vagabond of the Month for February: Jill Marie"

Vagabond of the Month for February: Jill Marie

“The support system.  A lot of people say the people they workout with are like family.  The people at Vagabond aren’t like family to me, they are my family. I come in almost everyday, and the days I don’t, I miss it, and the days I don’t feel like it, I do anyway, because I know once I walk through the doors, it’s where I’m supposed to be. “



Gym Brief for the Week

1. Vagabond Next Beginners Class on March 7th: 

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.


2. Vagabond Easter Egg Hunt on Saturday, March 26th @ 12:00 pm

Bring the kids down to Vagabond for the annual Easter Egg hunt and visit from the bunny himself on Saturday March 26th from noon- 1PM! RSVP so we can let the bunny know how any eggs to bring!

Vagabond Invite Page.


3. Vagabond Night-Out Celebration of End of Opens on Saturday, April 2nd

Join us for a night out to celebrate the completion of the CrossFit Open! We will also announce the winner of the check in contest! This is always a fun night out! RSVP! Come by the Blackthorne Publick House for drinks and a good time!

Vagabond Invite Page.


4. Vagabond First Annual Mother’s Day Workout in Support of Breast Cancer on Sunday, May 8th

Please join us for the first annual Vagabond Mother’s Day benefit workout to support Susan G. Komen and the fight against breast cancer where their mission is: To save lives and end breast cancer forever by empowering others, ensuring quality care for all and investing in science to find the cures.

We’ve all been touched by this disease which does not discriminate. Our great friend and long-time Vagabond member, Robin Johnson Taylor, is a two-time breast cancer survivor. She is deeply involved with the Susan G. Komen 3 day walk and will walk 3 days/ 60 miles this year, with a crowd of incredible supporters and survivors, to end breast cancer.

This special workout will take place on Mother’s Day, Sunday May 8th at 9:00 AM. Friends and family are welcome to join in on the fun: wear pink (if you can), bring a $20 donation at the door, and let us know who you’re working out in memory or support of. Event T-shirt pre-sale will be available soon- be on the lookout.

Let’s do this as a community, in honor of our mothers, grandmothers, wives, sisters, daughters, aunts and friends and make a difference together.

Jill VBC of the Month

I. Dynamic and Mobility Prep Warm-Up:
Competition, Fitness, Lifestyle Phase Prep
3 minutes of z1 work
3-5 minutes of mobility work
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
Horizontal Press + Upper Body Pull/Upper Body Pull Assistance + Conditioning(Sets/Interval Work)
A1. Close Grip Bench Press, 2 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 2-3 reps from last week
A2. Ring Row or TRX Rows, 8-10 reps @ 1 second lowering phase x 3 sets, rest 1 minute.
A3. DB Regular Curls, 8-10 reps x 3 sets, rest 1 minute between sets.
B. AMRAP 12 Minutes of the following:
Row 250 Meters
8 DB Push Press or Barbell Push Press @ 95/65, 75/45 lbs
8 Box Jumps
20 Second Plank Hold
B. Fitness Phase
Power Clean % + Horizontal Press/Upper Body Pull + Conditioning
A. Power Clean Above Knee, 70% x 2 reps x 3 sets, rest 1 minute between sets.
B1. Strict Pronated Pull-Ups Bodyweight Cluster, 5.5.2 x 3 sets, rest 1 minute between sets.
People can scale to Negative Pull-Ups and/or Lat Pull-Down Machine
B2. DB Zotman Curls, 8-10 reps @ 2 second lowering phase x 3 sets, rest 1 minute between sets
C. AMRAP 12 Minutes of the following:
30 Double Unders or 50 Single Unders
4 Burpees
8 Thrusters @ 75/45 lbs
12 Sit-Ups
C. Competition Phase
Gymnastics Based Enduro
Two Options Today:
10 Minutes of Assault/Airdyne
3 Rounds of the following:
3-4 Muscle-Ups
10 Touch N Go Shoulder to overhead @ 115/75 lbs
10 Minutes of Assault/Airdyne or Row
3 Rounds of the following:
15-18 Toes to Bar
10 Touch N Go Power Snatch @ 95/65 lbs
10 Minutes of Assault/Airdyne
3 Rounds of the following:
3-4 Muscle-Ups
10 Touch N Go Power Clean @ 115/75 lbs
On the Minute, Every Minute x 18 Minutes of the following:
Minute 1: Run 200 Meters
Minute 2: 12/10 Calorie Row or 10-12 Burpees
Minute 3: 5 Hang Power Snatches @ 95/65 lbs + 30 Double Unders
5 Sets of the following:
20/15 Cal Assault Bike
10 DB Snatches @ choose weight(5/each side)
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