"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.


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%,, 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.