"Vagabond of the Month for October: Pam Brooks + Vagabond Olympic Lifting Class @ 6:35 pm"(11.2.2015)

*Vagabond of the Month for October: Pamela Brooks*

CLICK HERE FOR FULL BIO

“It may sound cliché, but CrossFit really is so much more than just a workout. It’s a way of life for us, about building friendships, encouraging others, giving back to the community, and trying to be the best version of ourselves each and every day. I go into Vagabond knowing that I’ll leave just a little better than I was when I walked in. This usually entails some pain and frustration, but we have to trust that it’s all part of the process. In order to stay focused I follow the three tenets Kevin put up on the wall ….Dedication, Patience and Consistency. This work ethic and mental toughness has transcended into so many other aspects of my life and has made me realize I’m capable of nearly anything if I’m willing to work hard enough for it!”

*Vagabond Olympic Lifting Class on Monday, November 2nd, 2015. CLICK HERE FOR WORKOUT.*

Pam B.

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of Coach Dynamic Warm-Up
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3-4 Minutes of the following:
Run 100 Meters or Airdyne 20 Seconds
10 indian push ups
5 face pulls
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Front Squat 1RM + Upper Body Push/Upper Body Push Assistance+ Aerobic Conditioning Interval Sets
A. Front Squat, 5 reps x 3 sets @ 70%, rest 1 minute.
Get 1RM results from July 31st or October 30th
B1. Barbell Push Press, 5 reps x 3 sets, rest 1 minute.
B2. Ring Rows, 8-10 reps x 3 sets, rest 1 minute.
People can elevate feet or do weighted ring rows @ 4-6 reps x 4 sets
C. 2 Sets of the following:
750 Meter Row
15 Box Jumps
9 DB Push Press or Barbell Push Press @ 95/65 lbs, 75/45 lbs
Rest 2-3 minutes between sets
Track Time of both sets
B. Fitness Phase
Power Clean % + Upper Body Press/Upper Body Pull + Conditioning Aerobic Interval
A. Power Clean Cluster, 70% of 1RM, 1.1.1 x 4 sets, rest 1 minutes between sets.
B1. DB Seated Press on Ground, 8-10 reps x 3 sets, rest 45 seconds between sets.
B2. Kipping Pull-Ups, 12-15 reps or Clusters of 6.6 x 3 sets, rest 45 seconds between sets.
People can scale to Jumping Pull-Ups, 8-12 reps x 3 sets
C. 2 Sets of the following:
Run 200 Meters
21 Kettlebell Swings
15 Burpees
Run 200 Meters
Rest 2-3 minutes between sets
Track Time of both sets
C. Competition Phase
3 Pos Snatch + Jerk Complex + Back Squat + Core + Conditioning Aerobic Two Sets(One set with Gymnastics Enduro)
A. Power Snatch, 75%, 2 reps x 10 sets, rest 45 seconds between sets.
B. Push Jerk, 75% 2 reps touch n go x 10 sets, rest 1 minute between sets.
C. Jerk Dips @ 100% of best Jerk, 2 reps x 4 sets, rest 1 minute between sets.
D. High Bar Back Squat, 90% x 1 rep x 5 sets, rest 1-2 minutes between sets.
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E. 4 Sets of the following @ Aerobic Effort:
1 Minute Assault/Airdyne Calories
1 Minute Burpees
1 Minute Row
1 Minute Double Unders
Rest 1 minute between sets
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Rest 8 Minutes
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3 Sets of the following:
15 Burpee Box Jumps @ 24/20 inches
10 Kettlebell Swings @ 70/53 lbs
Rest 90 seconds between sets
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