"Vagabond Fundraiser this Saturday, April 18th @ 9 AM"(4.16.2015)

*Vagabond Fundraiser on Saturday, April 18th @ 9:00 am for the Mass Hospital School*

Vagabond is thrilled to team up with Mass Hospital School for a fundraiser to help support their annual trip to Disney.
MHS is where Katie O’Malley works and the The Class of 2015 marks the 30th year of class trips to Disney World.

Please save the date and come to the Saturday April 11th partner workout and bring $10 (or more!) to donate to this incredible cause!

FACT: The mission of The Massachusetts Hospital School (MHS) is to provide medical, habilitative, rehabilitative, recreational, educational and vocational services to children and young adults with multiple disabilities, assisting them to achieve their maximum level of independence in all aspects of life.

FACT: Each child is assigned a personal care chaperone for the trip. The staff commits to the physical and emotional care of the child and insures they are getting the maximum enjoyment out of each day, as this type of trip may never be possible again.

FACT: Most of the MHS children are affected by either cerebral palsy, muscular dystrophy, spina bifida or other physically debilitating acquired or congenital disorders.


I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of Foam Roll + MyoFascia Release
3-4 minutes of the following:
Row 20 Seconds
5 Goblet Squats
5 Plank Walk-Outs
II. Cool Down After Workout:
3 Sets of the following:
60 Seconds Quad Stretch/each side
60 Seconds Foam Roll T-Spine
III. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense + OTMEM + Maximum Aerobic Power Sessions
A. Deadlift, 3-5 reps x 3 sets, rest 1:30 between sets.
Compare to 4-6 reps from last week from Deadlit
B. 12 Minutes of the following @ Moderate Effort:
Run 200 Meters
15 Russian Kettlebell Swings
Rest 4 Minutes
9 Minutes of the following @ Higher Effort than Above:
7 DB Push Press
9 Box Jumps
Rest 3 Minutes
6 Minutes of the following @ Hard Effort:
12 Cal Row
6 Burpees
B. Fitness Phase
CrossFit Tester/Community Builder + Core
12 Minutes of the following:
20 Calorie Airdyne/15 Calorie Airdyne
10 Kettlebell Swings
Rest 5 Minutes
9 Minutes of the following:
Run 100 Meters
8 Hang Squat Cleans @ 115/75 lbs, 95/65 lbs
6 Push Press @ above weight RX
Rest 3 Minutes
6 Minutes of the following:
30 Second Airdyne
8 Burpees
C. Competition Phase
Rest Day or Zone 1 Day or Mobility Day
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
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