"Vagabond of the Month: Bruce Caldwell + Schedule for Weekend"(8.1.2014)

*Schedule for the Weekend at Vagabond CrossFit*

1. Saturday, August 2nd, 2014: 9:00 am Lifestyle/Fitness Phase Class

2. Saturday, August 2nd, 2014: 10:00 am Competition Phase Class

3. Saturday, August 2nd, 2014: Edwin Keach Wiffle Ball Tourney-Registration 8:00 am-8:30 am

4. Sunday, August 3rd, 2014: 8:00 am Vagabond Circuit Training

5. Sunday, August 3rd, 2014: 9:00 am Vagabond Gymnastics Class

6. Sunday, August 3rd, 2014: 9:00 am to 11:00 am Open Gym Format

*Vagabond of the Month for July: Bruce Caldwell. CLICK HERE FOR BIOGRAPHY*

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I. Dynamic and Mobility Prep Warm-Up:
3 Minutes of Zone 1 Work
+
3-5 Minutes of the following:
Coach Option
+
4-6 Minutes of the following:
Row 100 Meters
Run 100 Meters
10 Wall Angels Slow Tempo
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Speed + PC/PC + Core + Quick Hitter Aerobic(Increase This Effort Every Week)
A. Deadlift, 60% or moderate effort, focus is speed, 2 reps x 8 sets, every 45 seconds complete 2 reps until 8 sets completed.
People who have hip hinging issues, must perform KB Deadlifts and practice pushing butt and hips back, 10-12 reps x 5 sets
B1. Sorensen Hold x 45 seconds x 3 sets, rest 1:30 between sets.
B2. Back Extensions @ 30×1, 10-12 reps x 3 sets, rest 1:30 between sets.
C. 2 Sets of the following:
Run 200 Meters
10 DB Push Press
Row 300 Meters
10 Box Jumps
Run 200 Meters
Rest 4 minutes between sets
B. Fitness Phase
Bend CP + Bend/Upper Body Push + LP2
A. Deadlift, 3 reps x 5 sets, rest 1:30 between sets.
Keep under 75% for all 5 sets
B1. DB Seated Press @ 30×1, 4-5 reps x 4 sets, rest 1 minute between sets.
B2. Barbell Good Mornings, 6 reps @ moderate weight x 4 sets, rest 1 minute between sets.
C. 4 Sets of the following:
10-12 Thrusters @ 95/65
Sprint 10 Calorie Airdyne
Rest 4 minutes between sets
C. Competition Phase
Clean Intense + Front Squat Intense + Back Squat Moderate + Upper Body Pull/Upper Body Push + Muscle Up/Chest to Bar Focs
A. Below Knee Squat Clean(1 rep) + Ground Squat Clean(1 rep)x 4 sets, rest 2 minutes between sets—work up in weight.
B. Front Squat @ 90%, 1 rep x 3 sets, rest 2-3 minutes between sets.
C. High Bar Back Squat @ 65%, 3 reps x 5 sets @ 30×1, rest 2 minutes between sets.
D. 6 Sets of the following @ all out effort:
17-19 Calorie Airdyne @ all out effort, rest 4 minutes and 15 seconds to 4 minutes and 30 seconds rest time.
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