"Vagabond Schedule for Holiday Weekend"(8.29.2014)

*Vagabond CrossFit Schedule for Holiday Weekend(Labor Day)*

1.  Saturday, August 30th: 9 am Lifestyle + Fitness Phase Class

2. Saturday, August 30th: 10 am Competition Phase Class

3. Sunday, August 31st: 9:00 am to 11:00 am Open Gym Format

4. Monday, September 1st(Labor Day): 9 am, 10 am Group Classes

*Two Vagabond Die-Hard Go on Business Food Venture*

Jennifer Bradford and Erin Stuart are taking on the Food Industry and have started a company called Grass-Fed Gourmet. This will be a food delivery service with home cooked meals that are encased with great taste and expertise cooking skills. All food will be grass fed, Non-GMO, Paleo, Organic, and Gluten Free. I am truly excited for their new business venture, and from a business point of view, this is going to be successful because of the hard-work I have seen these two women put into their every day lives and work lives.

Good Luck Ladies! Go Visit them at their Facebook Group Page. CLICK HERE.

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep + Competition Phase Prep
3 minutes of z1 work
+
3-5 minutes of mobility work
*foam roll thor spine + lumbar spine*
+
3-5 minutes of workout prep
goblet squats x 5 reps
wall angels x 5 reps
airdyne 7 cals
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Speed + PC/Single Leg + Core + Quick Hitter Aerobic(Increase This Effort Every Week)
A. Deadlift, 75%, 3 reps x 5 sets, rest 1:30 between sets.
People who have hip hinging issues, must perform KB Deadlifts and practice pushing butt and hips back, 10-12 reps x 5 sets
B1. Back Extensions @ 30×1, 10-12 reps x 3 sets, rest 1:30 between sets.
B2. DB Split Squats @ 33×1, 6/each leg x 3 sets, rest 1:30 between sets.
C. 25-20-15-10-5 of the following:
Airdyne Calories
Goblet Squats or Wall Balls(If Coach Allows)
B. Fitness Phase
Bend CP + Bend/Upper Body Push + LP2
A. Deadlift Clusters @ 80%, 1.1.1.1, rest 15 seconds between each cluster/rest 2 minutes between sets.
B1. Strict Press @ 22×2, 3-5 reps 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. 3 Sets of the following @ Hard Effort:
Row 150 Meters
7 Hang Power Snatches @ 95/65, 75/45
5 Lateral Burpees
Rest 5-6 minutes between sets
C. Competition Phase:
Rest Day or Zone 1 Day or Mobility Day
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
Post Comments to Group Page.