"Vagabond Lifestyle Practice Seminar + 7:15 am Morning Class Monday thru Friday"(9.9.2013)

*Reminder to all Vagabonds the 7:00 am Morning Class that meets Monday thru Friday, will have a new time schedule, starting this Monday, September 9th, which it will begin at 7:15 am.*

*Vagabond Lifestyle/Nutrition/Goal Setting Seminar on Saturday, September 21st @ 10:00 am*

Vagabond CrossFit will be offering a Free One Hour Seminar on Goal Setting, Lifestyle Choices, and Nutrition Guidelines for all Vagabonds within the gym. This will be run by Head Coach/Owner, Kevin O’Malley, as he takes you through step by step processes to become successful with your journey to a better life through Health, Fitness, and Lifestyle Choices. This is a must attend event, and the specific date will be released after the Holiday Weekend. Please make sure you email Vagabond to reserve your spot today, as we will limit this one hour seminar to 25 people for the day. Kevin will take you down the road of how to better your lives through practical choices in nutrition, but also how to balance your life within your busy schedule of everyday life pursuits.

Through sound lifestyle choices, and balancing your “Life Circle”, you will begin to see how your life can become manageable and whole lot less stressful through a balanced fitness and health program.

Sign Up Today by emailing Kevin at the following link below.



I. Dynamic and Mobility Prep Warm-Up:
Competition Phase, Fitness Phase, and Lifestyle Phase Prep
3 minutes of z1 work
3-5 minutes of mobility work
*ankles, hips, t-spine
3-5 minutes of workout prep
goblet squat x 5 reps
Forward Facing Wall Slides x 5 reps
double unders
ghd sit ups
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Squat CP + Press Moderate + Aerobic based
A1. Front Squat @ 30×1, 5 sets of 5 reps, stay at same weight for all 5 sets, rest 1 minute.
A2. Single Arm DB Standing Press @ 30×1, 8-10 reps/each arm x 5 sets, rest 1 minute.
B. 3 sets of the following @ High Aerobic Effort:
20 Goblet Squats
400-500 Meter Row
Rest 2 minutes + walk between sets
B. Fitness Phase
Bend CP + Upper Body Pull + Lactate Based
A. 3 Position Power Clean, 1 repetition from each of the following positions:
1 High Hang Power Clean(No Bending Forward), 1 Mid Thigh Power Clean, 1 Above Knee Power Clean x 4 sets, rest 2 minutes between sets.
B. Pendalay Barbell Bent Over Row Cluster, 2.2 x 3 sets, rest 90 seconds between sets.
C. 4 Sets of the following @ 100% effort:
5 Deadlifts @ 135/95
15-20 Calorie Airdyne Sprint
Rest 2 minutes and 30 seconds between sets
C. Competition Phase
Squat Intense + Snatch Moderate + Overhead Squat Intense
A. Wave Loading High Bar Back Squat @ 20×1, 4-2-1-1-2-4, rest 2-3 minutes between sets.
When doing these Wave Loading, keep sets of 4 and 2 light and moderate, and on the sets of 1’s, go heavy to an extent
B. 3 Position Power Snatch from the following Positions:
1 Mid Thigh Power Snatch, 1 Above Knee Power Snatch, 1 Deck Power Snatch x 5 sets, rest 2-3 minutes between sets.
C. Overhead Squats @ 30×1, 3-4 reps x 5 sets, rest 3 minutes.
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