"Tuesday 5.2.2017 + Gym Brief for the Week: Mother's Day Workout on Sunday, May 14th"

*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.
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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.
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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.

Chin Pull-Ups

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Choice
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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, 5-7 reps x 3 sets, rest 1 minute between sets.
Use 65% of 1 rep max-Last time tested was October 18th, last week we did 6-8 reps, go up in weight from set.
B1. DB Seated Press on Bench, 12-15 reps @ 20×1 x 2 sets, rest 45 seconds between sets.
B2. Banded Pull-Aparts, 20 reps x 2 sets, rest 45 seconds between sets.
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C. Complete the following for total reps of:
5 Minute Cal Assault.Airdyne Bike
Rest 60 seconds
4 Minutes of the following:
10 KB Deadlifts
15 Second Plank Holds
Rest 60 seconds
3 Minutes of the following:
10 DB Push Press
10 Sit-Ups
Rest 60 seconds
2 Minutes of Max Burpees
Done
*Score is total burpees*
B. Fitness Phase
Posterior Bending + PC/Core + Conditioning
A. Power Snatch or Squat Snatch Cluster, 1.1 x 3 sets @ 75-80%, rest 1 minute between sets.
B1. Tall Kneeling Pallof Press, 12 reps/each way x 2 sets, rest 45 seconds.
B2. Pendalay Barbell Row, 10-12 reps x 2 sets, rest 45 seconds.
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C. Complete the following for total reps of:
5 Minute Row Cal or Cal Assault/Airdyne Bike
Rest 60 seconds
4 Minutes of the following:
10 Hang Power Snatches @ 75/45, 65/35 lbs
10 Box Jumps Step-Down
Rest 60 seconds
3 Minutes of the following:
10 Shoulder to Overhead @ weight above
10 Sit-Ups
Rest 60 seconds
2 Minutes of Max Burpees
Done
*Score is total burpees*
C. Competition Phase
LP2 + Aerobic Zone 1 Recovery
5 Sets of the following @ 90-95% Hard Effort:
12 Hang Power Snatches @ 95/65 lbs
30 Meter Sled Push @ 50 lbs added on for men/30 lbs added on for women
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Complete the following @ Low Effort of the following:
12 Sets of the following:
4 Minutes @ low effort-60-70% of max heart rate, talking pace, every 4 minutes get off bike and walk for 1 minute.
This will be a progression, this is the last of the 6 week program, get thru it and be happy you did all 6 weeks, if you did all 6 weeks!
Total Time: 60 Minutes
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