"Vagabond Open Gym, 9 am to 11 am on Sunday"(11.8.2015)
*Vagabond Schedule for the Weekend of November 8th*
1. Sunday, November 8th, 2015: 9:00 am to 11:00 am Open Gym
2. Saturday, November 7th-Sunday, November 8th, 2015: No Speciality Classes This Weekend
3. Saturday, November 7th-Sunday, November 8th, 2015: Come Support Your Fellow Vagabonds at the Annual CrossFit Southie Throwdown @ CrossFit Southie.
*Vagabond Annual Thanksgiving Food Drive on Saturday, November 21st, 2015 @ 9:00 am*
Join us for our hugely successful Annual Thanksgiving Food Drive to support the Easton Food Pantry! We’ll collect bags of non-perishable food items the week leading up to a big benefit workout of 11/21. Bags will be provided at the front desk soon! Let’s give BIG this year to help our community!
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 minutes of dynamic work
3-5 Minutes of the following:
Banded Hamstring Stretch x 2 minutes/each side
II. Phases Strength and Conditioning:
A. Lifestyle and Fitness Phase and Competition Phase:
A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
B. Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
C. Mental Restoration * Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries
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