"Vagabond Schedule for Sunday + New Youth Development Class(Ages 9-15) in January"(12.21.2014)
*Vagabond Schedule for Sunday*
1. Sunday, December 21st, 2014: 9:00 am to 11:00 am Open Gym
2. Sunday, December 21st, 2014: 9:00 am Vagabond Gymnastics Class. CLICK HERE FOR WORKOUT.
3. Sunday, December 21st, 2014: 10:00 am Vagabond Weightlifting Club
*Vagabond Youth Development Class Starts on Monday, January 12th for Ages 9-14 Years Old*
Starting on January 12th, 2014: Vagabond Youth Development!Introducing Vagabonds Youth Development Program- the winter enrichment program centered around strength and conditioning offered for our age group between 9-15 years old and taught by Coach Heather of Vagabond’s elite coaches!
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:
CrossFit Tester/Aerobic Session
10 Sets of the following:
150 Meter Row
10 Box Jumps
10 Push Press
*Rest 1 minute between sets*
B. 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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