"Tuesday 7.19.2016 + Workout 3 Released for VBC Internal Competition"

Vagabond Internal Competition Workout 3 Released

Gym Brief for the Week

1. Vagabond Next Beginners Class on August 1st + Vagabond Referral Program:

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.

Those who refer are current Vagabond Members, if you refer someone to our next Beginners Class, and they sign up for group classes, then you will earn yourself a free month membership the following month!

Win Win for all involved!

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2. SugarWOD released at Vagabond as new tracking system for data and workouts

At Vagabond, we emphasize a supportive community, measuring progress, and celebrating success all of which starts with a supportive coach to athlete relationship. We believe our commitment to these values has helped us create a world-class environment for our athletes.

To support these values, we chose the SugarWOD workout app. It’s a fun, social way to track your WODs and from day one you get to enjoy the unique community at Vagabond. You can download the app from your APP Store, and it is free to use, Vagabond will pick up the monthly costs, so people can enjoy tracking their workouts, data, and how they are feeling on a given day. Pretty cool stuff, and excited to have to offer to Vagabonds to download and track data the easy way.

You can also find it on the Vagabond webpage on the right hand side in a Black Font that says, “WORKOUTS”, and see how yourself and others are doing on a daily basis.

 The Workout will be directly sent to your phone as well, when you download the app, you can use your email or Facebook account, and every night at 8 pm, you will get an update to your phone for the workout for the following day!

Download the APP now and get to tracking, and join the Vagabond CrossFit Community(BOX) as they call it.

SUGARWOD WEBPAGE.

3. 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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4. 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.

workout3

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 Run Option
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3-5 Minutes of the following:
Quad Stretch x 90 seconds/each side
II. Phases Strength and Conditioning:
A.Lifestyle Phase
Skill Review + Long Conditioning
A. Deadlift, Skill Review, class will be taken from thru the proper form of a Deadlift, coach will review Deadlift Position, and work with class on the Traditional Deadlift.
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B. Conditioning of the following:
AMRAP 20 Minutes of the following @ Moderate Effort:
15/12 Cal Assault Bike or 20/15 Calorie Airdyne
10 Burpees
15/12 Calorie Row
10 Box Jumps or Step-Ups
Move through this workout at a moderate pace and think about being consistent through every round.
B. Fitness Phase
Skill Review + Long Conditioning
A. Deadlift, Skill Review, class will be taken from thru the proper form of a Deadlift, coach will review Deadlift Position, and work with class on the Traditional Deadlift.
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B. Conditioning of the following:
AMRAP 20 Minutes of the following @ Moderate Effort:
15/12 Calorie Row
12 Burpees
200 Meter Run
12 Wall Balls
Move through this workout at a moderate pace and think about being consistent through every round.
C. Competition Phase
Conditioning + Midline Conditioning + Stamina Builder Skill Work
A. Set Conditioning:
5 Sets of the following:
Row 250 Meters
15 Hang Power Cleans @ 115/75 lbs
8 Burpee Box Jumps @ 24/20 inches
Rest 2 Minutes between sets
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Rest 8 Minutes
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B. Conditioning Straight:
25 Calorie Row
20 Overhead Squats @ 75/55 lbs
400 Meter Run
20 Hang Power Snatches @ 75/55 lbs
25 Calorie Row
20 Overhead Squats @ 75/55 lbs
400 Meter Run
20 Hang Power Snatches @ 75/55 lbs
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Rest As Needed
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C. Barbell Fatigue Conditioning:
Every Minute on the Minute x 8 Minutes:
2 Power Cleans + 2 Front Squats, 185 lbs for Men—-135 lbs for Women
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