"Tuesday 8.9.2016 + Vagabond Internal Competition This Saturday, August 13th"

Gym Brief for the Week

1. Vagabond Next Beginners Class on August 22nd 

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.


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.

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!



I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of coach option
Coach Run Warm-Up:
2 Sets of the following:
20 Seconds Airdyne/Row
Rest 10 Seconds
20 Seconds of Wall Angels
Rest 10 Seconds
20 Seconds of Indian Push-Ups
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Walking Core/Upper Body Pull/Core + Conditioning
A1. KB Front Rack Carry, 60 meters(Up and Back to Grass) x 3 sets, rest 60 seconds between sets.
A2. Strict Pronated or Supinated Pull-Ups, total reps 6-10 reps x 3 sets, rest 60 seconds between sets.
People can scale to Negative Pull-Ups, total 5 reps or Lat Pull-Downs, 10-12 reps
A3. Standing Pallof Press, 20 reps total(10/each way) x 3 sets, rest 60 seconds between sets.
B. On the Minute, Every Minute x 18 Minutes of the following:
Minute 1: 100 Meter Run
Minute 2: 10-12 Burpees
Minute 3: 35 Second Cal Row
*Input total amount of cals(reps) from rower into SUGARWOD*
B. Fitness Phase
Upper Body Press + Upper Body Press Assistance/Upper Body Row + Conditioning
A. Close Grip Bench Press, 3-4 reps x 4 sets, rest 90 seconds between sets.
B1. DB Tricep Extensions, 15 reps x 3 sets, rest 45 seconds between sets.
B2. Banded Push Downs, 20 reps total x 3 sets, rest 45 seconds between sets.
C. On the Minute, Every Minute x 18 Minutes of the following:
Minute 1: 16 Wall Balls
Minute 2: 12-15 Box Jumps
Minute 3: 35 Second Cal Assault Bike
*Input total amount of cals(reps) from assault into SUGARWOD*
C. Competition Phase
Conditioning + Midline Conditioning + Stamina Builder Skill Work
A. Barbell Fatigue Conditioning:
Every 90 seconds for 9 minutes of the following:
1 Power Clean + 2 Front Squats + 1 Hang Power Clean + 2 Jerks.
Rest 10 Minutes
B. Set Conditioning:
4 Sets of the following:
250 Meter Row
15 GHD Sit-Ups
200 Meter Run
Rest 8 Minutes
C. Set Conditioning:
4 Sets of the following:
15/12 Calorie Assault Bike
20 Wall Balls Unbroken @ 20/14 lbs
200 Meter Run
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