"Tuesday 5.10.2016 + Vagabond Raises Money for Breast Cancer Awareness"

*Vagabond Donates and Workouts for Breast Cancer Awareness*

The Vagabond Community got together this past Sunday, May 8th for our First Annual Vagabond Mother’s Day Workout in honor of Breast Cancer Awareness. One of our long time members and friends, Robin Taylor, who is a two time breast cancer survivor, will be walking and raising money his summer for Breast Cancer Awareness. I am truly grateful to the Vagabond Community, since we surpassed our goal and raised close to $1,500 dollars for her charity organization of choosing. I am always in awe of the support and generosity of our community on a daily and weekly basis within the walls of Vagabond. I would like to send a thank you to all Vagabonds who participated and donated during this event. Once again it shows the level of commitment and dedication to the bigger things in life and truly grateful for the community that we have.


Gym Brief for the Week

1. Vagabond Next Beginners Class on May 16th:
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 CrossFit Team Goes to the East Regional to Compete from Friday, May 27th thru Sunday, May 29th

Your Vagabond CrossFit Team will be competing at the CrossFit Games East Regional for the second year in a row, representing the Northeast Region in the East Regional against the top 30 teams in the whole East Region of the United States and Canada. You can buy tickets online by clicking HERE.

3. Vagabond Annual Summer Party on Saturday, July 23rd @ Flynn Farm, start time 3:00 pm

This will be Vagabond’s Fourth Annual Summer Party. Our host will be the Flynn’s, and will be a Pool Party at their 30 acre Farm. Great Scenery, Great Farm, and Great Time.

All Vagabonds are encouraged to join, and kids are welcomed in the afternoon hours for a great time.

Breast Cancer

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of Coach Dynamic Warm-Up
3-4 Minutes of the following:
Row 100 Meters or Airdyne 20 Seconds
10 indian push ups
5 face pulls
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Walking Core/Upper Body Pull + Upper Body Pull/Core + Conditioning
A1. KB Goblet Squat Hold Split Squats, 6/each side x 3 sets, rest 60 seconds between sets.
A2. Deadbug Variation, 10 reps/each side x 3 sets, rest 60 seconds between sets.
B. AMRAP 20 Minutes of the following:
50 Second Assault/Airdyne
40 Jump Rope Singles
30 Anchored Sit-Ups
20 Walking Lunge Steps(10/each side0
100 Meter Run
B. Fitness Phase
Walking Core/Core Static + Conditioning
A1. DB Weighted Walking Lunges @ 11×1, 6/each leg heavy x 3 sets, rest 45 seconds between sets.
A2. Strict Pull-Ups Weighted Pronated Cluster, 1.1.1 x 3 sets, rest 45 seconds between sets.
*Scale to negative pull-up cluster, 1.1.1 or lat pull downs, 12-15 reps x 3 sets*
B. AMRAP 20 Minutes of the following:
50 Second Row Cals
40 Second Plank Hold
30 Kettlebell Swings Russian @ 53/35 lbs
20 Box Jumps or Step-Ups
100 Meter Run
C. Competition Phase
I. Vagabond Regionals Training 2016
Lower Body Variation + Run Conditioning
A. 3 Position Snatch, 50-60%, 1.1.1 x 3 sets, rest as needed between sets.
B. Snatch Pulls @ 3 reps x 5 sets @ 105%, rest 2 minutes between sets.
C. Snatch, on the minute, every minute x 10 minutes, Clusters, 1.1, Start @ 135/95 lbs, work to a heavy, doable weight.
D. 1 ¼ Back Squat, work up to a heavy set of 3, rest as needed between sets.
E1. Reverse Hyper, 2 sets x 20 reps, rest 45 seconds.
E2. Banded Leg Curls, 30 reps x 2 sets, rest 45 seconds.
E3. Banded Push-Downs, 30 reps x 2 sets, rest 45 seconds.
F. Run Endurance of the following:
200 meters x 5 sets, rest 30 seconds between sets.
300 Meters x 4 sets, rest 60 seconds between sets, so 4 total sets.
400 Meters x 2 sets, rest 90 seconds between sets, so 2 total sets.
800 Meter x 1 set, done.
II. Vagabond Opens Training 2017
A. 3 Position Clean, 50-60%, 1.1.1 x 3 sets, rest as needed between sets.
B. Clean Pulls @ 3 reps x 5 sets @ 110%, rest 2 minutres between sets.
C. Squat Clean, on the minute, every minute x 10 minutes x 2 reps.
D. For Time of the following:
Run 400 Meters
21 Kettlebell Swings
21 Box Jumps
Run 400 Meters
21 Thrusters @ 75/45 lbs
21 Burpees
Run 400 Meters
21 Hang Power Cleans @ 115/75 lbs
21 Box Jumps
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