"Vagabond Spreadsheet Results + Sunday Open Gym, Running Club, Gymnastics, and Powerlifting"(4.21.2013)

*Schedule for Sunday, April 21st, 2013*

9:00 am to 11:00 Open Gym Format

8:15 am Vagabond Running Club

9:00 am Vagabond Gymnastics. Click Here for Workout

10:00 am Vagabond Powerlifting. Click Here for Workout

 *Vagabond Spreadsheet Testing + New Template of Training for Lifestyle and Fitness Phase*

The last week we have gone through testing in the Vagabond Community. We had over 120 people submit scores throughout the testing, and we saw some major results during that time period. We tested many different areas, but our three main goals during the testing and 8 week template was to see advancements or no advancements in the upper body pull(pull-ups), squat intense(front squat), and aerobic capacity(10 minute airdyne test). Within those results we saw some great improvements in each area of the testing. Within the 10 Minute Airdyne Test, where we tested as many calories completed in 10 minutes. We saw a 98% improvement in the 10 minute airdyne test. This is an outstanding number, and overall the gym excelled in this test. The upper body pull test, which was the strict pronated pull up test, we saw an increase of 76% in the numbers of the pronated pull up. We also had over 10 people get their first strict pronated pull up in that time period. This once again is outstanding in a 8 week period. The Front Squat Tester, we saw an improvement of over 70% in the 1 rep max front squat. To say the least, we excelled in these three areas, and were the major testing areas we were focusing on during our 8 week template training. We will be starting our new Phase of Training for the next 10 weeks, and will have another testing period in the coming months. As a programmer and gym owner, I am very proud of all who participated in the Vagabond Spreadsheet Testing Tracking. Through this system, we can keep a detailed and exact data processing system of our clients improvements. Through this information, we can use this data for further testing, but also for making a better, and sound program for our clients. Keep up the good work and Move Onward!

*First Muscle Up, Carlos F.*


I. Dynamic and Mobility Prep Warm-Up:
Coaches Option x 7 to 10 Minutes
+
Prep Work for Speciality Classes
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Open Gym Format/Speciality Classes
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
B. Fitness Phase:
Open Gym Format/Speciality Classes
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
C. Competition Phase:
Open Gym Format/Speciality Classes
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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