"Tuesday 4.25.2017"

*Gym Brief for the Week*
1. Vagabond Next Beginners Class on May 15th:
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 Second Annual Mother’s Day Workout on Sunday, May 14th @ 9:00 am
Please join us for the 2nd annual Vagabond Mother’s Day benefit workout for the fight against breast cancer! 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 and will walk 3 days/ 60 miles this year to end breast cancer.
This special workout will take place on Mother’s Day, Sunday May 14th 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.


3. Vagabond CrossFit Performs “Murph” on Monday, May 29th @ 9:00 am
We will be taking part in our Third Annual Memorial Day Workout called ” Murph”. This workout is consider one of the first Hero Workouts in CrossFit, and it is a great way to honor those who have made the ultimate sacrifice to protect us and serve us during their time in the military. Click HERE to learn more information.

Kevin O

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 Minutes of the following:
Coach Choice
3 Sets of the following:
20 Seconds of Burpees
Rest 10 Seconds
20 Seconds of Airdyne/Row
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Vertical + Upper Body Press Assistance Pushing/Core + Mid-Range Conditioning
A. Push Press, 6-8 reps x 3 sets, rest 1 minute between sets.
Use 65% of 1 rep max-Last time tested was October 18th- go up from last week, 7-9 reps
B1. DB Bench Press, 12-15 reps @ 20×1 x 2 sets, rest 45 seconds between sets.
B2. Banded Push Downs, 20 reps x 2 sets, rest 45 seconds between sets.
C. AMRAP 13 Minutes of the following:
100 Meter Run or 5 Cal Assault Bike(7 Cal Airdyne)
12 DB Push Press(Barbell Push Press @ 95/65, 75/45 lbs)
6 Burpees
B. Fitness Phase
Posterior Bending + PC/Core + Conditioning
A. Power Snatch or Squat Snatch Cluster, 1.1.1 x 4 sets @ 70-75%, rest 1 minute between sets.
B1. Half Kneeling Pallof Press, 12 reps/each way x 2 sets, rest 45 seconds.
B2. Back Extensions, 12-15 reps x 2 sets, rest 45 seconds.
C. AMRAP 12 Minutes of the following:
200 Meter Run or 200 Meter Row
9 Shoulder to Overhead @ 115/75, 95/65 lbs
6 Burpees Lateral
C. Competition Phase
LP2 + Aerobic Zone 1 Recovery
4 Sets of the following:
1 Minute on the Clock
8/6 Cal Row
Remaining time AMRAP Burpees AFAP
Rest 5-7 minutes, make sure you are fully rested to best of your ability.
Complete the following @ Low Effort of the following:
12 Sets of the following:
3 Minutes and 30 seconds @ 65-70% effort or Heart Rate Max, rest/walk 30 seconds between sets.
Total Time: 40 Minutes
This will be a progression, we start off at 25 minutes for this week, this week we are up to 36 minutes, 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. This is very important material over these last 5 weeks because this is where you develop that left ventricle of the heart, aka, what makes us go longer, harder, and sustain more, aka Be Better at the Sport of CrossFit. Sometimes if you want to get better, you have to embrace things you do not want to do. Get it!
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