"Vagabond Yoga Class + Registration for the CrossFit Opens + Vagabond No Grain Tester #3 + Winter Storm Warning"(2.5.2014)

VBC No Grain Challenge Day 3
Vagabond Yoga Class on Wednesday, February 5th @ 7:35 pm
Winter Weather Advisory for Southeastern Massachusetts. Please keep up to date on the Vagabond Nutrition Group Page + Vagabond Webpage for Change of Schedule/Classes.
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*2014 CrossFit Opens Right Around the Corner*
Attention all Vagabonds: The 2014 CrossFit Opens are right around the corner! This year the Opens will take place February 27th  through the end of March. Each Saturday over the 5 weeks, the Vagabond community will complete the Opens workout together. This is a great time to test yourself and take on a fun challenge. All members are encouraged to participate in this worldwide competition- from beginners to advanced! Last year, more than 140,000 people took part in the opens and over 98% of those who competed were not elite level athletes!
Registration for the Opens begins on January 15th and you can sign up online here: http://games.crossfit.com. The cost is $20 and you will be judged each Saturday at Vagabond by your coaches and peers. The first Open workout will be released on Thursday, Feb. 27. The fifth and final Open workout will be released five weeks later on Thursday, March 27.
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I. Dynamic and Mobility Prep Warm-Up:
Competition Phase Prep
3 Minutes of Zone 1 Work
+
3-5 Minutes of the following:
Hamstring Mobility + Upper T-Spine Mobility
+
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 indian push ups
5 inch worms
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Squat CP/Upper Body Pull + Upper Body Push/Upper Body Pull + Lactate Tester(No Grain)
A1. Front Squat, 5-7 reps @ 75% x 3 sets, rest 1 minute.
A2. DB Bent Over Row Heavy @ 30×1, 8-10 reps x 3 sets/each arm, rest 1 minute
A3. DB External Rotations, 8-10 reps/each reps x 3 sets, rest 1 minute.
B. For Time of the following:
35 Kettlebell Swings
30 Burpees
25 Airdyne Calories
Time Limit: 6 Minutes
B. Fitness Phase
Squat CP/Upper Body Pull + Upper Body Push/Upper Body Pull + Lactate Tester(No Grain)
A. On the Minute, Every Minute x 5 Minutes @ 90%, High Bar Back Squat x 1 repetition.
B1. Strict Press, 4-6 reps x 3 sets, rest 1 minute between sets.
B2. Supinated Weighted Pull Ups Cluster, 2.2 x 3 sets, rest 1 minute between sets.
C. For Time of the following:
35 Kettlebell Swings
30 Burpees
25 Calorie Airdyne
Time Limit 6 Minutes
C. Competition Phase
Aerobic Testers x 2 Sets/CrossFit Testers
AMRAP 10 Minutes @ Aerobic 90% Paced:
10 Power Cleans @ 115/80 lbs
30 Double Unders
+
Rest 15 Minutes
+
AMRAP 10 Minutes of the following @ Aerobic 90% Based:
8 Squat Snatches @ 95/65
8 Chest to Bar Pull Ups
8 Box Jumps @ 24/20 inches
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