"Tuesday 5.9.2017"

*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.
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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.

Group of Friends

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 Dynamic Warm-Up
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3-4 Minutes of the following:
Run 100 Meters or Airdyne 20 Seconds
10 Second Side Bridge/each side
5 Goblet Squats @ 30×1
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Vertical + Upper Body Press Assistance Pushing/Core + Mid-Range Conditioning
A. Push Press, 4-6 reps x 3 sets, rest 1 minute between sets.
Use 70% of 1 rep max-Last time tested was October 18th, last week we did 5-7 reps, go up in weight from set.
B1. DB Seated Press on Ground, 12-15 reps @ 20×1 x 2 sets, rest 45 seconds between sets.
B2. DB Tricep Extensions, 15 reps @ 30×1 x 2 sets, rest 45 seconds between sets.
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C. 4 Sets of the following @ Hard Effort:
60 Second Row
Rest 10 Seconds
45 Second Burpees
Rest 10 Seconds
30 Seconds DB Thrusters
Rest 90 Seconds
B. Fitness Phase
Posterior Bending + PC/Core + Conditioning
A. Power Clean or Squat Clean Cluster, 1.1 x 3 sets @ 75-80%, rest 1 minute between sets.
B1. Back Extensions Weighted, 12 reps @ 2 second pause @ top x 2 sets, rest 45 seconds.
B2. Banded Leg Curls, 20 reps x 2 sets, rest 45 seconds.
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C. 4 Sets of the following @ Hard Effort:
60 Second Assault/Airdyne
Rest 10 Seconds
45 Second Burpees
Rest 10 Seconds
30 Second Hang Power Cleans @ 95/65 lbs(Can Do Touch N Go Clean from the Ground @ 115/75 lbs)
Rest 90 Seconds
C. Competition Phase
LP2 + Aerobic Zone 1 Recovery
4 Sets of the following @ 90% Hard Effort, rest 4 minutes between sets:
40 Seconds on Clock:
15 Thrusters @ 95/65 lbs
Remaining time complete for max cals on assault bike
If you do not have an assault/airdyne, then max burpees in this time slot
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Rest 10 Minutes
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4 Sets of the following @ 90% Hard Effort, rest 4 minutes between sets:
40 Seconds on Clock:
15 Deadlifts @ 185/135 lbs
Remaining time complete for max cals on assault bike
If you do not have an assault/airdyne, then max burpees in this time slot
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