*Vagabond of the Month for September: AJ Swedick*
“I have been a member at Vagabond since February, since day one when I walked into the door everyone was extremely nice and helpful. I quickly became apart of the community and found myself talking about Vagabond with everyone in and out of the gym. There are not enough words to express my feelings for Vagabond, but if I had to sum up my experience here in one word it would be Community!”
*Vagabond CrossFit Youth Program Starts Tuesday, October 6th*
We are excited to announce we will be offering a full time schedule for the school year for our Vagabond CrossFit Youth Class, which will meet every Tuesday and Friday from October to June from 330 pm to 430 pm. The cost of the monthly membership for kids and teenagers is only $99. The class will be run by Coach Heather and we are truly excited to offer this permanent schedule for this class.
The first class will start Tuesday, October 6th @ 330 pm. Connect with Heather or Myself to sign your youths up today.
Ages will be from 6th to 12th grade or 12-17 years of age, and we can make some exceptions, based on Coach Discretion.
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Choice
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3 Sets of the following:
20 Seconds of Burpees
Rest 10 Seconds
20 Seconds of Airdyne/Row
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Horizontal Press/Upper Body Row/Core + Short Aerobic Session
A1. Close Grip Bench Press, 3 reps x 3 sets, rest 1 minute between sets.
Look at 1 rep max of July 29th, 2015
A2. Supinated Regular Grip Pull-Ups @ 2 seconds down x 3.3 cluster rep x 3 sets, rest 1 minute between sets.
People can scale to Negative Grip Pull-Ups @ 2 second tempo down x 2-3 reps
A3. Weighted Plank Holds, 45 seconds total x 3 sets, rest 1 minute between sets.
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B. For Time of the following:
400 Meter Run
30 Goblet Squats or Wall Balls
20 Calorie Airdyne/15 Calorie Airdyne
30 DB Push Press or Barbell Push Press @ 95/65 lbs, 75/45 lbs
400 Meter Run
B. Fitness Phase
Bend Intense/Core + Upper Body Push/Posterior Chain + Conditioning
A. Snatch Complex of the following:
1 Snatch Deadlift + 2 Hang Snatch Pull + 1 Power Snatch @ 65% of 1RM x 3 sets, rest 1-2 minutes between sets.
B1. DB Seated Press On Bench @ 30×1, 8-10 reps x 3 sets, rest 45 seconds between sets.
B2. Hollow Holds or Hollow Rocks, 30 seconds total or 12-15 hollow rocks x 3 sets, rest 45 seconds between sets.
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C. For Time of the following:
“Slap in the Face”
Row 500 Meters
30 Kettlebell Swings
Row 500 Meters
30 Burpees
Row 500 Meters
C. Competition Phase
Clean(Power + Squat Complex) + Muscle Snatch + Overhead Squat + Gymnastics OTMEM + Gymnastics High Intense/Heavy Loading Battery
A. Clean, 75% x 1.1 x 5 sets, rest 1-2 minutes between sets.
B. Muscle Snatch, 80% x 2 reps x 5 sets, rest 1-2 minutes between sets.
C. Push Press, 85% x 3 reps x 3 sets, rest 1-2 minutes between sets.
D. Snatch Balance, on the minute, every minute x 8 minutes x 1 rep @ 70-80% of 1RM of Snatch.
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E. Every Minute on the Minute of the following for 20 Minutes of:
Minute 1: 3-4 Power Cleans@ 225 lbs/145 lbs
Minute 2: 2-3 Muscle-Ups or 3-5 Muscle-Ups
Minute 3: 12 Box Jump Overs @ 24 /20 inches or Wall Balls 12 reps @ 30/20 lbs to ten foot target
Minute 4: 2 Rope Climbs
Minute 5: Rest Minute
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