"Vagabond of the Month for April + Bring a Friend Day this Saturday, May 3rd"(5.2.2014)
*Bring a Friend Day on Saturday, May 3rd @ 9:00 am*
Have you been thinking about changing up your boring workout routine? Want to be a part of a supportive and diverse group of people working toward living a healthy and fit lifestyle? Then come check out VBC! You’re invited to experience Vagabond Crossfit on Saturday May 3rd at 9:00 AM for a FREE introductory class. This event is open to all in the community regardless of your fitness level. If you’re interested in trying Vagabond, seeing what all the buzz is about or simply in the mood for a great workout, please join us for this fun and informative event! Contact us 508-930-8734 or email [email protected] or [email protected] for more information or to RSVP!
*Vagabond of the Month for the April: Sarah Clift*
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 minutes of mobility work
*shoulders, t-spine, ankles, hips
3-5 minutes of workout prep
bottoms up kb press x 3/side
run 100 meters
air squat x 5 reps
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Core/Elbow Flexors + Running/Rowing MAP Based
A. 5 Rounds for time of the following:
Run 200 Meters
8 DB Hang Power Cleans + Push Press
16 Walking Lunges Unweighted
B1. DB Zotman Curls @ 30×1, 12-15 reps x 4 sets, rest 30 seconds.
B2. Weighted Partner Sit Ups, 12-15 reps x 4 sets, rest 30 seconds.
Partner can step on feet + then weight can be placed by holding again chest
B. Fitness Phase
Bend Intense(Deadlift or Assistance Work) +Upper Body Pull/Upper Body Push COND. + Posterior Chain
A. Deadlifts @ 20×1, 2-3 reps x 80% x 3 sets, rest 2 minutes between sets.
B1. Weighted Mix Grip Pull Ups @ 20×1, 2-3 reps x 4 sets, rest 1 minute.
B2. DB Upright [email protected] 30×1, 6-8 reps x 4 sets, rest 1 minute.
B3. DB Zotman Curls @ 30×1, 8-10 reps x 4 sets, rest 1 minute.
C1. Heavy Russian KB or DB Swings @ 70 lbs or more for men and 53 lbs or more for Women, 12-15 reps x 3 sets, rest 15 seconds.
C2. Back Extensions, 12-15 reps x 3 sets, rest 1:30 minute between sets.
C. Competition Phase
Press Intense +Upper Body Pull + Upper Body Push + Barbell Row Pull/Upper Body Push Vertical
A. Strict Press, 220.127.116.11.3.2 rest 2-3 minutes between sets.
B. Pendalay Barbell Bent Over Row @ 30×1, 4-6 reps x 4 sets, rest 1:30 between sets
C. Close Grip Bench Press @ 30×1, 2-3 reps x 4 sets, rest 1:30 between sets.
D1. DB Tricep Extensions @ 30×1, 6-8 reps x 4 sets, rest 1 minute.
D2. Half Kneeling Landmine Pressing @ 40×1, 10-12 reps/each sie x 4 sets, rest 1 minute.
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