"Tuesday 7.12.2016 + Last Week to Sign up for the Vagabond Internal Competition"

Gym Brief for the Week

1. Vagabond Next Beginners Class on August 1st:

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 CrossFit Third Annual Internal Competition on Saturday, August 13th. Sign up will be released soon.

The third annual Vagabond Internal Competition will be taking place on Saturday, August 13th. The registration link and information is released and ready to go. There will be scaled and rx divisions, and there will be standards for each one. All Vagabonds can take part in this, no matter what level you are at during this point. Looking to have fun and have something to train for this summer, then this is the way to go!

SIGN UP HERE.

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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.

Dave Clark

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 or Make Fun Game Up for Warm-Up
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3-4 Minutes of the following:
Run 100 Meters or Airdyne 20 Seconds
10 kettlebell swings
5 wall angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Skill Review + Long Conditioning
A. Thruster, Skill Review, class will be taken from thru the proper form of a Thruster, coach will review Front Squat Position + Press Position, and then review the Thruster Movement
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B. Conditioning of the following:
21-18-15-12-9-6-3 of the following:
Complete Kettlebell Swings every round, after every round completed, complete 200 Meter Run or 250 Meter Row-Client Choice .
B. Fitness Phase
Skill Review + Long Conditioning
A. Thruster, Skill Review, class will be taken from thru the proper form of a Thruster, coach will review Front Squat Position + Press Position, and then review the Thruster Movement
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B. Conditioning of the following:
21-18-15-12-9-6-3 of the following:
Complete Barbell Thrusters every round, after every round, complete 200 Meter Run or 250 Meter Row-Client Choice.
Use 95/65, 75/45 lbs for barbell weight.
C. Competition Phase
Conditioning + Midline Conditioning + Stamina Builder Skill Work
A. Set Conditioning:
3 Rounds of the following:
30 Cal/25 Cal Row
15 Box Jump-Overs @ 24/20 inches
9 OHS @ 135/95 lbs
Rest 5 minutes between sets.
This is an aerobic effort, keep watts above 1300/1000 on cal row, and OHS UB.
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Rest 5 Minutes
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B. Midline Conditioning:
3 Rounds of the following:
15 Cal Row
30 Weighted Russian Twists(15/each side)
15/12 Cal Assault Bike
45 Second Hollow Hold
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C. Stamina Builder Barbell Conditioning Fatigued
Every Minute on the Minute x 10 Minutes of the following:
3 Power Snatch + 3 Overhead Squats @ 115/75 lbs
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