"Tuesday 9.26.2017 + Winners of the Vagabond Throwdown 2017"

Winners of the 2017 Vagabond Annual Throwdown
Top 3 for each division:
Scaled Women:
First: Kristie Gillooly Dean
Second: Jill Connor Rupple
Third: Ariana Cruz
Rx Women:
First: Erin Duggan
Second: Katie O’Malley and Meghan Derba
Third: Steph Courtois
Scaled Men:
First: Mike Drahos
Second: Bruce Caldwell
Third: Mark Worster
Rx Men:
First: Lucas Murphy
Second: Rob Davidson
Third: Spanish Dave


*Gym Brief for the Week*
1. 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.
2. 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.”
3. Vagabond Trunk or Treat on Saturday, October 28th, 2017 @ 12:00 pm:
Bring the kids down after your workout on Saturday 10/28 at 12:00 PM in their costumes for trunk-or-treating in the parking lot! We need a hand full of Vagabond vehicle volunteers to pull this off- decorate your car as much or as little as you want and bring candy or treats to hand out to the kids–who’s in?? Join this event if you can make it with your kids and comment below if you want to volunteer your time and trunk to the fun!
4. Vagabond Costume Contest for Halloween on Tuesday, October 31st for all Classes:
On Tuesday, October 31t we encourage all Vagabonds to take part in wearing any type of costume during their time in Vagabond that day. Bring your best costume to class, and at the end of the night, there will be named a winner, and they will receive a free month membership for their costume and participation! Bring your best costumes to class all day!


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 Scap Push-Ups
Rest 10 Seconds
20 Seconds of Indian Push-Ups
Rest 10 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, 3-5 reps x 3 sets, rest 1-2 minutes between sets.
Use about 75-80% of your best Close Bench Press for 3-5 reps
B1. DB Seated Press on Ground, 12-15 reps x 2 sets, rest 45 seconds between sets.
3 Second Lowering phase from the top, so 3 seconds from top to bottom on the return.
B2. DB Tricep Extensions 12-15 reps x 2 sets, rest 45 seconds between sets.
C. 5 Sets of the following:
30 Second Wall Ball or Goblet Squats
60 Second Assault Bike or Airdyne
30 Second Double KB Front Rack Hold Standing Position
60 Second Assault Bike or Airdyne
Rest 1 minute between sets
B. Fitness Phase
Upper Body Press + Upper Body Push/Upper Body Pull + Conditioning
A. Push Jerk, 2 reps x 4 sets @ 80% of 1RM, rest 1 minute between sets.
Use June 30th for 1RM data for Push Jerk
B1. Banded Pull Aparts,, 20 reps x 2 sets, rest 45 seconds between sets.
B2. DB Half Kneeling Single Arm Press, 12 reps/each arm x 2 sets, rest 45 seconds between sets.
For example, if Left Leg is up on half kneeling position, then you press with your right arm.
C. 5 Sets of the following:
30 Second Wall Ball
60 Second Row
30 Second Double KB Front Rack Hold Standing Position
60 Second Row
Rest 1 Minute between sets
C. Competition Phase
Short Conditioning
4 Sets of the following @ Moderate, Low Work:
7 Minutes on the Clock:
8 Step Down Box Jumps @ 24/20 inches
100 Meter Run
12 Wall Balls @ 20/14 lbs
100 Meter Run
Rest 3 Minutes between sets
Keep track of each 6 minutes, and see how many rounds you can complete, and see if you can stay consistent over each 7 minutes for 4 sets.
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