"Tuesday 3.8.2016"

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.

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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.

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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.

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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.

Punit P

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of coach option
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Coach Run Warm-Up:
2 Sets of the following:
20 Seconds Airdyne/Row
Rest 10 Seconds
20 Seconds of Wall Angels
Rest 10 Seconds
20 Seconds of Indian Push-Ups
Rest 10 Seconds
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, 8-10 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 January 11th, 8-10 reps
A2. Strict Supinated Weighted Pull-Up Cluster, 1.1 @ 1 second lowering phase x 3 sets, rest 1 minute.
A3. DB Cuban Press, 10-12 reps x 3 sets, rest 1 minute between sets.
B. 3 Rounds for time of the following:
Row 500 Meters
21 Wall Balls or Goblet Squats
12 Kettlebell Swings
B. Fitness Phase
Power Clean % + Horizontal Press/Upper Body Pull + Conditioning
A1. Power Clean Below Knee Cluster, 75% x 1.1. x 3 sets, rest 1 minute between sets.
A2. TRX Row or Ring Rows @ 2 Second Lowering Phase, 8-10 reps x 3 sets, rest 1 minute between sets.
A3. DB Cuban Press, 8-10 reps @ 2 second lowering phase x 3 sets, rest 1 minute between sets
B. AMRAP 15 Minutes of the following:
Row 500 Meters
15 Kettlebell Swings
9 Box Jumps
C. Competition Phase
Snatch Complex + Clean and Jerk Complex + Gymnastics Based Enduro
A. Snatch of the following:
3 Position Snatch(High Hang-Above Knee-Floor), 1 rep x 6 sets, rest as needed between sets.
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B. Clean Complex of the following:
1 Hang Squat Clean + 3 Push Press x 5 sets, rest as needed between sets.
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C. 3 Sets of the following:
Row 350 Meters
3 Muscle-Ups
15 Burpees
Row 350 Meters
3 Muscle-Ups
15 Box Jumps
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