*Vagabond Yoga Class on Wednesday, January 8th @ 7:35 pm*

*Dr. Sean Rockett Injury Prevention Seminar on Saturday, January 18th @ 10:00 am.*

Mark your calendars! Vagabond is hosting an injury prevention seminar with Dr. Sean Rockett on Saturday January 18 at 10:00 AM- starting right after the 9AM workout. Dr. Rockett will be at Vagabond to speak about CrossFit safety and ways to prevent CrossFit injuries. His lecture is designed to keep athletes healthy and allow them to continue to workout safely. He will discuss the anatomy of the body, mechanisms of injury, and signs and symptoms of injuries and how to rehab them.

Dr. Rockett is an orthopedic surgeon and senior partner at Orthopedics New England operating at New England Baptist, Newton-Wellesley and Metrowest Hospitals.  A certified  Level 1 Trainer and Open competitor, he has been CrossFitting since 2007 at CrossFit New England. Dr. Rockett has cared for many elite athletes including Regionals and Games competitors. He is on the Medical Team for the CrossFit Games and the Northeast Regionals.

There is a $20 fee for this seminar with ALL profits going to American Red Cross/Philippines. Be sure to take advantage of this great event!!

Please Sign up on Facebook Post Thread on Vagabond Nutrition Page or at Vagabond Store Counter on Sign Up Sheet.

I. Dynamic and Mobility Prep Warm-Up:
Competition Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of dynamic prep
+
3-5 minutes of hip mobility
+
Lifestyle + Fitness Phase Prep
3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine
+
3-5 minutes of workout prep
row 100 meters
goblet squats x 5 reps
plank holds x 10 seconds

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Squat Intense/Upper Body Pull/Elbow Flexors + Single Leg/Upper Body Pull/Airdyne ALEND
A1. Front Squat, 1 rep x 4 sets, not a max attempt, heavy attempt for each set, rest 1:30 between sets.
A2. Supinated Pull Up Variation, 6-8 reps x 4 sets, rest 1:30 between sets.
Advanced: Weighted Pull Ups
Intermediate: Strict Pull Ups(4-8)
Beginner: Negative Pull Ups(3-4) + Bicep Curls(8-10)
A3. DB Powell Raises @ 30×1, 6-8 reps x 4 sets, rest 1:30 between sets.
B. For Time of the following:
30 Goblet Squats
15 Burpees
20 Goblet Squats
10 Burpees
15 Goblet Squats
5 Burpees
B. Fitness Phase
Squat CP + Core/Upper Body Push + AD Alend/Bodyweight Cond
A. Speed Front Squat, 65%, 3 reps x 6 sets, rest 1 minute between sets.
B1. Close Grip Bench Press, 2-3 reps x 5 sets, rest 45 seconds
B2. DB Bent Over Row, 6-8 reps x 5 sets, rest 45 seconds.
B3. Back Extensions, 12-15 reps x 5 sets, rest 45 seconds.
B4. Row @ 85%, 45 seconds x 5 sets, rest 2 minutes.
C. Competition Phase
Front Squat Moderate/Upper Body Push + Aerobic Effort(Work Capacity)
A1. Front Squat, 83%, 3 reps x 5 sets, rest 2 minutes between sets.
A2. Weighted Ring Dips, 2 reps x 5 sets, rest 2 minutes between sets.(Heavier than last week)
B. 4 sets of the following @ High Aerobic Effort:
40 Double Unders
15 Deadlifts @ 135 lbs/105
30 Air squats
15 Power Snatches @ 75 lbs/45 lbs(Switch Plates Out During Workout)
40 Double Unders
Rest 4 Minutes between sets
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