Gym Brief for the Week
1. Vagabond Next Beginners Class on March 28th:
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!
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!
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.
I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of banded shoulder stretch, 90 seconds/each side
3-4 minutes of the following:
Run 100 meters or Airdyne 20 Seconds
5 Goblet Squats
5 Plank Walk-Outs
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Horizontal Press + Upper Body Pull/Upper Body Pull Assistance + Conditioning(Sets/Interval Work)
A. Close Grip Bench Press, build to 2 Rep Max or heavy set of 2, 10-12 minute time limit.
Compare to January 7th for 3 rep max
B1. DB or KB Row, 8-10 reps/each arm x 3 sets, rest 1 minute between sets.
B2. DB Powell Raises, 8-10 reps/each arm x 3 sets, rest 1 minute between sets.
C. 12 Minute AMRAP of the following:
Row 250 Meters or Run 200 Meters
10 Pull-Ups or Jumping Pull-Ups
20 Second Plank Hold
B. Fitness Phase
Power Clean % + Horizontal Press/Upper Body Pull + Conditioning
A. High Bar Back Squat, build to heavy single for the day or 1RM, 12 minute time limit.
B1. Strict Mix Grip Pull-Up Cluster Weighted, 2.1.1 x 3 sets, rest 1 minute between sets.
B2. DB Curls, 10-12 reps x 3 sets, rest 1 minute between sets.
C. AMRAP 12 Minutes of the following:
6 Hang Power Cleans @ 115/75 lbs, 95/65 lbs
3 Shoulder to Overhead @ above weight;.
C. Competition Phase
Snatch Complex + Clean and Jerk Complex + Gymnastics Based Enduro
A. Hang Snatch Pull(1 rep) + Hang Squat Snatch(1 rep), work to weight you feel comfortable, heavy or moderate, 12-15 minute time limit.
B. Overhead Squat, work to heavy set of 3, not a lot of sets, less volume.
C. 5 Sets of 7 Kipping Handstand Push-Ups
D. 3 Rounds of the following:
5 Thrusters @ 115/75 lbs
15 Burpees or Wall Balls
5 Power Cleans @ 115/75 lbs
15 Box Jumps @ 24/20 inches
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