"Tuesday 9.19.2017"

*Gym Brief for the Week*
1. Vagabond Internal Competition Throwdown on Saturday, September 23rd
SAVE the DATE for the annual member THROWDOWN! This year we are holding this members-only competition at Vagabond from 9AM-3PM on Sept. 23rd- registration will be open soon! If you’re thinking of a great challenge or pushing yourself in a new way, think about signing up! We’ll also need lots of judges! Any questions, please ask any coach and be on the lookout for the sign up soon! Cost to compete is $25 and includes a custom t-shirt from Forever Fierce-Judges get free t-shirts! This is a great community builder and a great way to spend a Saturday with your friends and fellow members of the gym. One male and one female from both Lifestyle and Fitness will be crowned winner at the end of the day!
The Challenge will test familiar movements and energy systems that we train on a consistent basis at the group classes- All are encouraged to participate in this fun day! Here’s Some General Standards for the Vagabond Internal Competition- official workouts to be announced soon!
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2. Vagabond Internal Competition Night Out on Saturday, September 23rd @ 8:00 pm:
We will be having a night out after the Vagabond Internal Competition for all Vagabonds to celebrate the end of the Throwdown for the night. Come join us at Stoneforge in Easton anytime after 8 pm.
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3. Vagabond Next Beginners Class on October 16th, 2017
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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4. Vagabond Second Annual Patrick Padgett Memorial Workout on Saturday, October 14th @ 9:00 am:
Save the date for a very special memorial work out in Pat’s honor and memory.
We will be running heats from 9:00 am to 11:00 am, and will be performing the PR for Pat Workout, scaling options will be there for everyone. You can donate $20 dollars at the front door for Patrick’s family choosing for charity/donation.
Do this workout in honor of a great friend and person, but also to show your love and support for those struggling with some form of cancer everyday.
“So do me the honor of living your life like you really mean it. Go out and conquer your goals, do things that you’re a little scared of, make awesome memories that give you cool stories to tell, and love, love as much as possible, freely and genuinely. Love people, love activities, love scenes and ideas, and material things, and songs, and just love as much as you can. Enjoy your life you only get one, and value your time, you never know how much of it you really have.”

VBC Comp 2

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 option
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2 Sets of the following of Coach Run Warm-Up:
15 Seconds of Burpees
Rest 15 Seconds
30 Seconds of Airdyne
Rest 15 Seconds
15 Seconds of Plank Holds
Rest 15 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Vertical + Upper Body Press Asst/Core + Mid-Range Conditioning
A. Close Grip Bench Press, 4-6 reps x 3 sets, rest 1-2 minutes between sets.
Use about 70-75% of your best Close Bench Press for 4-6 reps
B1. DB Floor Press, 12-15 reps x 2 sets, rest 45 seconds between sets.
2 Second Lowering phase from the top, so 2 seconds from top to bottom on the return.
B2. DB Cuban Press, 12-15 reps x 2 sets, rest 45 seconds between sets.
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C. 5 Sets of the following @ High Aerobic Effort:
15 Second Burpees
Rest 5 Seconds
15 Seconds Ball Slams
Rest 5 Seconds
40 Second Bike Sprint
Rest 40 seconds between sets
Total Duration of each set, 2 minutes.
B. Fitness Phase
A. Strict Press, 1 rep x 5 sets @ 85-90%, rest 1-2 minutes between sets.
B1. Banded Push Downs, 20 reps x 2 sets, rest 45 seconds between sets.
B2. DB Floor Press, 12-15 reps x 2 sets, rest 45 seconds between sets.
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C. 5 Sets of the following @ High Aerobic Effort:
15 Second Russian KBS Heavy
Rest 5 Seconds
15 Seconds Box Jumps
Rest 5 Seconds
40 Second Row Sprint
Rest 40 seconds between sets
Total Duration of each set, 2 minutes.
C. Competition Phase
Short Conditioning
3 Sets of the following @ Moderate, Low Work:
9 Minutes on the Clock:
150 Meter Row
10 Lateral Burpees Over Rower
150 Meter Row
10 Kipping Handstand Push-Ups(1st set) + 10 Pull-Ups(2nd set) + 10 Toes to Bar(3rd set)
200 Meter Run
Rest 4 Minutes between sets
Keep track of each 8 minutes, and see how many rounds you can complete, and see if you can stay consistent over each 8 minutes for 3 sets.
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