"Vagabond Yoga Class @ 7:35 pm + Free September Saturday Classes in the Fall"(8.20.2014)

*Free Saturday September Class Starting in the Fall at Vagabond CrossFit*

We will be offering a special promotion for Vagabond CrossFit and its classes. We will be extending the opportunity for all friends, family, and new clients to attend Vagabond on Saturday mornings for our 9 am class to try and get a good feeling for Vagabond and the community. This will only be for the month of September, so get your friends and family involved and spread the word.


*New Vagabond Yoga Class + Teacher on Wednesdays at 7:35 pm*

(First New Class will be this Wednesday, August 20th @ 7:35 pm)

“The basis of my teaching philosophy is that yoga can benefit all body types; if you can breathe, you can benefit from yoga. The base of my classes is a focus on breath, while leading students through a series of asanas. The sequence and intensity of the class vary in accordance with students’ experience, energy and prowess. My classes are accessible to beginners, while also challenging for intermediate students – with individual attention paid to each student. Being an avid athlete, marathoner, half-marathoner as well as tri-athlete, I a firm believer that yoga helps us tune in and understand our bodies, it gives us to the space to listen, and this space follows us off of our mat and into the world.”


I. Dynamic and Mobility Prep Warm-Up:
Competition Phase Prep
3 minutes of zone 1 work
sots press
handstand push ups
split jerks
row 100 meters
3-5 minutes of mobility
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of dynamic prep movement
3-5 minutes of the following:
run 100 meters
5 face pulls
5 wall angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Press Intense/Upper Body Pull/Core + Upper Body Push/Upper Body Pull/Core
A1. Close Grip Bench Press @ 30×1, 3 reps, 2 reps, 3 reps, 2 reps, rest 1 minute between sets.
Compare to August 6th, 2014
A2. DB Tricep Extensions @ 30×1, 8-10 reps x 4 sets, rest 1 minute.
A3. Hollow Holds x 30 seconds x 4 sets, rest 1 minute.
B1. One Arm DB Seated Press @ 41×1, 8/each arm x 3 sets, rest 1 minute.
B2. DB External [email protected] 30×1, 8/each arm x 3 sets, rest 1 minute.
B3. Weighted Side Bridges, 12 seconds/each side x 3 sets, rest 1 minute.
B. Fitness Phase
Upper Body Pull/Upper Body Pull+ Upper Body Press Asst/Upper Body Pull/Core+ Lactate Based
A. Weighted Supinated Pull-Up, 1 rep max, 8 minute time limit.
B1. Strict Press @ 20×1, 5-6 reps x 3 sets, rest 1 minute.
B2. DB Powell Raises @ 30×1, 8/each arm x 3 sets, rest 1 minute.
C1. DB Tripod Bent Over Row @ 30×1, 8/each arm x 3 sets, rest 1 minute.
C2. DB Zotman Curls @ 30×1, 10 reps x 3 sets, rest 1 minute.
C3. AB Wheel Roll-Outs or Stability Ball Roll-Outs, 8-12 reps x 3 sets, rest 1 minute.
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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