Closing Message for the 2017 CrossFit Opens
Thank you to everyone that participated in the 2017 CrossFit Open and the Saturday morning Vagabond Sweat Sessions! Each week I was so impressed with the dedication and grit each of you put into your workout. To say I’m proud is an understatement. This community of dedicated friends and athletes makes me grateful and humbled beyond words. Huge thanks goes out to the coaches, volunteers, judges, and friends who came to cheer everyone on week after week and helped make these past five weeks such a great success. Let’s kick back and enjoy the Vagabond night out on April 1st at Stoneforge- I hope to see you all there!
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*Gym Brief for the Week*
1. Vagabond Next Beginners Class on April 3rd:
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 Opens Post Celebration on Saturday, April 1st @ 7:00 pm
We will be doing our annual Vagabond Post Opens Celebration at the Stoneforge Grille in Easton. All Vagabonds are encouraged to attend and join in the festivities to celebrate the end of another great Opens Season and the 5 weeks of online competing. Please join us after 7 pm to kick back, relax, and have a good time.
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3. Vagabond Easter Egg Hunt on Saturday, April 15th, 2017 @ 12:00 pm
Come Join the Vagabond Community and Families, as we put on our Fourth Annual Vagabond Easter Egg Hunt for all our Vagabond Kids. All families are welcome to join in on the fun, and meet the Easter Bunny!
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4. Vagabond TRX Class Starts on Sunday, April 30th, 2017 for 8 am + 9 am Classes
TRX Suspension Training – This 6 week, 55 minute long class consists of body weight exercises that develop strength, balance, flexibility and core strength simultaneously along with improving your metabolic conditioning. The suspension training straps help even the newest member to exercise gain strength and core stability. Every exercise can be as challenging as the user makes it. Just alter your angle to the anchor to use more or less of your body weight. This full body workout will leave you impressed with how little equipment you need in order to get an intense workout. TRX small group classes are limited to 6 participants.
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 Airdyne/Row
Rest 10 Seconds
30 Seconds of Goblet Squats
Rest 10 Seconds
30 Seconds of Kettlebell Swings
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Vertical + Upper Body Press Assistance Pushing/Core + Mid-Range Conditioning
A. Close Grip Bench Press, 1-2 reps x 5 sets, rest 1 minute between sets.
Look back at last week, we did 2-3 reps
B1. DB Row, 12-15 reps/each arm @ 20×1 x 2 sets, rest 45 seconds between sets.
B2. Push-Ups, AMRAP 30 seconds x 2 sets, rest 1 minute between sets.
Scale to Box Push-Ups
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C. 4 Sets of the following @ Hard Effort of:
60 Second Row @ 90%
Rest 10 Seconds
40 Second Sit-Ups( Sub 20 second side bridge/each side if you want)
Rest 10 Seconds
20 Second DB Push Press
Rest 10 Seconds
B. Fitness Phase
Upper Body Press + Assistance + Conditioning
A. Push Press, 1-2 reps x 5 sets, rest 45 seconds between sets.
Use between 90% of push press, 1RM was completed on February 7th, 2017
B1. DB Seated Press on Ground, 12-15 reps x 2 sets, rest 45 seconds between sets.
Tempo @ 3 seconds down, 1 second pause @ top
B2. Banded Push-Downs, 25 reps x 2 sets, rest 45 seconds between sets.
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C. 4 Sets of the following @ Hard Effort of:
60 Second Assault/Airdyne @ 90%
Rest 10 Seconds
40 Seconds Ball Slams
Rest 10 Seconds
20 Seconds Shoulder to Overhead @ 115/75, 95/65 lbs
Rest 10 Seconds
C. Competition Phase
LP2 + LP2 + Aerobic Zone 1 Recovery
A. 5 Sets of the following @ 95% effort:
20 Second Prowler Sprint @ 90 lbs/50 lbs added to sled, rest 3 minutes between sets
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Rest 10 Minutes
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B. 5 Sets of the following @ 100%
5 touch n go deadlifts @ 225/155 lbs
10 Chest to Bar Pull-Ups(Have to be unbroken, if cannot, then do regular pull-ups)
5 Lateral Burpees
Rest 4-5 minutes between sets
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Rest 10 Minutes
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Complete the following @ Low Effort of the following:
5 Minutes on Assault @ 50%
5 Minutes on Assault @ 60%
5 Minutes on Assault @ 70%
5 Minutes on Assault @ 50%
5 Minutes on Assault @ 60%
This will be a progression, we start off at 25 minutes for this week, will run 6 weeks, and build in time, this is meant for recovery, but also a session to build the long, duration aerobic system, keep it simple.
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