"Vagabond Olympic Lifting Class + Sign Up for CrossFit Opens"(1.26.2015)

*Vagabond CrossFit Takes on the CrossFit Opens and Sign Up for Affiliate Choice*

The 2014 CrossFit Opens was huge success for Vagabond CrossFit. We came together for 5 weeks in a row and competed, fought, and supported each other in true Vagabond style- with drive and compassion. Over 80 of us officially registered for the Games and dozens more who popped in and out each week for the workouts- record numbers for the gym. Vagabond was in the top 15 for most sign ups for affiliates in the Northeast out of around a thousand gyms. This was the first year that Vagabond had an official team for the opens made up of the Competition Phase group and they finished in the top 35 out of 400 teams in the Northeast region, missing Regionals by only four spots.

This year they have opened the variety and choice, by adding in a RX and Scaled Division for everyone to participate in a safe and effective manner. If you are doubting yourself, then stop yourself right now. This is a 5 week online competition, that is meant for each and every person to take part in and also challenge yourself for the five week period. We will meet every Saturday at 9:00 am as a group and for five weeks be there to help cheer each other thru challenging workouts, but are for meant for everyone to do.

Just another great way for each and every person to have goals to meet and to have something to look forward to every weekend for 5 weeks. Sign up Vagabonds!


*Vagabond Olympic Lifting Class on Monday, January 26th @ 6:35 pm. CLICK HERE FOR WORKOUT.*


I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 Minutes of the Zone 1 Work
3-5 Minutes of Foam Roll of:
Lower Back + T-Spine
3 Sets of the following Run By Coach Warm-Up:
20 Second Airdyne
Rest 10 Seconds
20 Seconds Sit-Ups or Plank Holds
Rest 10 Seconds
20 Second No Push-Up Burpee
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squat/Upper Body Push(Seated) + Squat Conditioning + Aerobic(Core)
A1. High Bar Back Squat @ 20×1, 4-6 reps x 3 sets, rest 1 minute between sets.
Went up from previous week, we used 5-7 reps, this week go up in weight
A2. DB Standing Press @ 30×1, 8-10 reps x 3 sets, rest 1 minute between sets.
B. 3 Rounds for Quality Not For Time:
15 Calorie Airdyne
12 Goblet Squats
9 Sit-Ups
B. Fitness Phase
Oly Intense + Squat Intense/Upper Body Pull + Lactate Tester
A. Hang Snatch, complete 3 reps, every minute, on the minute x 7 minutes.
B. High Bar Back Squat, work to 88% of your best 1 rep max, 8 minute time limit.
C. High Bar Back Squat, 3 reps x 3 sets @ 75% of the above weight, rest 1:30 between sets.
D. 3 Sets of the following @ High Effort:
3 tough deadlifts, 275/185 lbs, 225 lbs/135 lbs, 185 lbs/ 95 lbs
20 Second All Out Sprint on Row
Rest 2 minutes and 30 seconds between sets
C. Competition Phase
High Bar Back Squat + Snatch MOD Complex + Jerk Moderate +Long Aerobic Duration
A. High Bar Back Squat, work to a 3 rep max or heavy set of 3, think few attempts.
Compare to last week, and go off of feeling
B. High Bar Back Squat, 2 reps x 3 sets @ 80% of the above 3RM, rest 2 minutes between sets.
This is 5% lighter from last week
C. Jerk off Blocks, 75% x 1 rep x 3 sets, 78% x 1 rep x 3 sets, 81% x 1 rep x 2 sets, rest as needed between sets.
D. 9 Minute AMRAP @ 85% effort:
9 Push Press @ 115 lbs/75 lbs
7 Toes to Bar
9 Box Jump Overs @ 24/20 inches-stand on box and pause
Rest 4 Minutes
9 Minute AMRAP @ 85% effort:
30 Walking Lunges(15/each side)
15 Kettlebell Swings @ 53/35 lbs
10 Burpees
Rest 4 Minutes
9 Minute AMRAP @ 85% effort:
5 Deadlifts @ 225 lbs/135 lbs
10 Ring Dips
15 Wall Balls @ 20/14 lbs
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