"Vagabond Schedule for New Year's Day + Message for the New Year"(1.1.2015)

*Schedule for New Year’s Holiday at Vagabond CrossFit*

1. Thursday, January 1st: 9 am Class, 10 am Class, 11 am to 3 pm Open Gym

*Vagabond Message for Bringing in the New Year of 2015*

As we approach the end of another year for our Vagabond family, it’s clear to me that this has been our most successful year together. We’ve had countless accomplishments as a group- both inside and outside the Vagabond doors: personal records, triumphant competitions, marriages, births of children, first timers to the gym, and on and on. On the eve of this New Year, we should all take a moment to reflect on our own personal New Year’s resolutions and how we can go about achieving what we want and accomplishing our goals. I encourage all of you to set realistic and attainable goals in your life and to do this, we must have a plan of action in place. Ask yourself: How am I going to accomplish my goals? Why have I set these goals for myself? What do I want the outcome to be? I firmly believe that it is through dedication and hard work that any goal is achieved- if you show up and put in the hard work, you will see results.

There are so many great people in our community that make Vagabond a special place- please stay safe and enjoy ringing in the New Year with your friends and family. I hope to see you all on January 1st! Let’s start off 2015 on the right foot!

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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
+
3-5 Minutes of the following:
Row 100 Meters
5 goblet squats
5 indian push-ups
II. Phases Strength and Conditioning:
A. Lifestyle Phase
CrossFit Tester/Community Builder
AMRAP 20 Minutes of the following:
Row 400 Meters or Airdyne 30 Calories or Assault Bike 18 Calories
10 Russian Kettlebell Swings
10 Sit-Ups or 20 Second Plank Hold
B. Fitness Phase
CrossFit Tester/Community Builder
AMRAP 20 Minutes of the following:
Row 400 Meters or Airdyne 30 Calories or Assault Bike 18 Calories
10 Hang Power Cleans @ 115/75 lbs, 95/65 lbs
8 Box Jumps
6 Wall Balls
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.
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