"Tuesday 5.21.2019"

1. Vagabond Next Beginners Class on June 3rd, 2019:
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. Kettlebell Kitchen At Vagabond:
We are excited to announce our partnership with Kettlebell Kitchen- a performance food brand! Meals crafted by classically trained chefs, KettlebellKitchen is an easy & convenient way to clean up your nutrition, recover faster, work harder, and have fresh meals delivered right to the gym. Fuel the hardest working machine you know- your body!”
They will make their first delivery to our gym on Monday, January 22nd (and every Monday & Thursday).
The order cutoffs are:
• Wednesday (Today!) evening by midnight for Monday delivery • Saturday evening by midnight for Thursday delivery
The complete menu, along with ingredient lists and nutrition facts can be found here:
http://kettlebellkitchen.com/menu.php
Ordering instructions and FAQs can be found here:
http://www.kettlebellkitchen.com/frequently-asked-questions/
Please use the gym zip code 02375 when building your account

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3. Vagabond CrossFit Performs “Murph” on Monday, May 28th @ 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.

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4. Vagabond Circuit Training Class Starts on Sunday, June 2nd @ 8:30 am:
To reserve spot today, contact Kevin for more information on this moderate intense, high volume class based on Bodyweight + Accessory Movements that allows you to work thru multiple workouts in a moderate intense environment, which is great for weight loss, sweating, and eliciting the dose response we are looking for thru building the aerobic/cardio system. Spots are limited to 15 people in total for the class. Contact us today for more information to reserve spot!

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option
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3 Sets of the following:
20 Seconds of KBS
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds
20 Seconds of Plank Holds
Rest 10 Seconds

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II. Phases Strength + Conditioning:

A. Lifestyle Phase

Lower Body Squat or Posterior Bend + Lower Body/Core + Conditioning

A. Front Squat, build to a heavy single, 12 minute time limit.

Last Time Tested 1RM: December 4th

B1. Single Leg Box Step-Ups Weighted, 6 reps/each leg x 3 sets, rest 30 seconds.

B2. Standing Pallof Press, 8 reps/each way x 3 sets, rest 60 seconds.

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C. Conditioning of the following:

Every 5 Minutes for 20 Minutes of the following:

200 Meter Run(15/10 Cal Assault Bike)

10-15 Goblet Squats or Wall Balls

100 Meter Run(8/6 Cal Assault Bike)

10-15 Burpees

You should finish 4 sets in total, if set takes you 3 minutes, then you rest 2 minutes.

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B. Fitness Phase

Olympic lifting + Upper Body/Lower Body + Conditioning

A. Strict Press, 3 reps x 5 sets, rest as needed between sets.

Last Time Tested: April 11th

Last week we did 4 reps x 4 sets

B1. Barbell Row, 6-8 reps x 3 sets, rest 30 seconds.

B2. Double Arm Tricep Push-Down, 10-12 reps x 3 sets, rest 60 seconds.

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C. Conditioning of:

Every 5 Minutes for 20 Minutes of the following:

200 Meter Run(250 Meter Row Sub)

10-15 Barbell Push Press @ 95/65, 80/55 lbs

100-200 Meter Run(150-250 Meter Row Sub)

10-15 Box Jumps Step-Down or Step-Ups

You should finish 4 sets in total, if set takes you 3 minutes, then you rest 2 minutes.

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C. Competition Phase

Conditioning Sets Competition Setting

A. Power Snatch, 80% x 1 rep, 85% x 1 rep, 80% x 1 rep x 2 sets, 80% x 1 rep, 85% x 1, 80% x 1 rep x 2 sets, rest as needed between sets.

B. Clean and Jerk, same %’s as Snatch above.

C. Push Jerk, 75%, 1.1.1, 80% x 1.1.1 x 2 sets, 75% x 1.1.1, 80% x 1.1.1 x 2 sets, rest as needed.

D1. Strict Handstand Push-Up Cluster Depth, 5.3.2 x 3 sets, rest 1 minute.

D2. Farmer’s Walk @ 88 lbs/each hand/53 lbs/each hand, 50 meters x 3 sets, rest 1 minute.

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E. Lactate Training of the following:

Week 5

3 Sets of the following:

15 Hang Power Snatch @ 95/65 lbs

15 Lateral Burpees

Rest 5 minutes plus between sets

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Rest 10 minutes or more between blocks

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3 Sets of the following:

12 Deck Power Cleans @ 135/95 lbs

12 Bar Facing Burpees Fast

Rest 5 minutes plus between sets

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