1. Vagabond Next Beginners Class on January 28th, 2018:
We offer our Beginners Program, which is mandatory before entering the group class and will be directed through a well organized and efficient program. The duration of the Beginners Class Program is 6 small group sessions, which will last two weeks long. We will teach you the fundamentals of our Strength and Conditioning Program to help make your transition into the classes a little easier for you within a small group setting.
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2. Vagabond Foundations of Rowing Speciality Class on Sunday, February 3rd, 2019, 10:30 am to 12:00 pm:
This class will be taught by Coach Jason Lounge and will go over all the fundamentals of rowing to make your more efficient within your conditioning workouts, be able to get more meters, calories, and better efficiency throughout being on the rower during your workouts. The cost of the speciality class is only $20, and will receive invaluable feedback from Coach Jason on rowing technique, form, and the ability to produce more power over a given period during a workout. Sign up today by contacting Kevin or Jason. Limited to 10 spots.
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3. Vagabond Register for the CrossFit Opens Starting in January/February Now:
The 2018 CrossFit Opens was huge success for Vagabond CrossFit. We came together for 5 weeks in a row and competed, fought, and supported each other in true Vagabond style- with drive and compassion. Over 65 of us officially registered for the Games and dozens more who popped in and out each week for the workouts- record numbers for the gym. Vagabond was in the top 15 for most sign ups for affiliates in the Northeast out of around a thousand gyms. This year they have opened the variety and choice once again, by adding in a RX and Scaled Division for everyone to participate in a safe and effective manner. If you are doubting yourself, then stop yourself right now. This is a 5 week online competition, that is meant for each and every person to take part in and also challenge yourself for the five week period. We will meet every Saturday at 9:00 am as a group and for five weeks be there to help cheer each other thru challenging workouts, but are for meant for everyone to do.
Just another great way for each and every person to have goals to meet and to have something to look forward to every weekend for 5 weeks. Sign up Vagabonds!
CLICK HERE TO REGISTER.
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Ham, Glute, Prep Work
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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Inch Worms
Rest 10 Seconds
30 Seconds of Goblet Squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Horizontal Press/Upper Body/Upper Body + Conditioning
A1. DB Bench Press, 8-10 reps x 3 sets, rest 45 seconds.
Go up in weight from January 2nd we did 10-12 reps for db bench press
A2. Banded Pull-Aparts, 20 reps x 3 sets, rest 45 seconds.
A3. Laying DB Tricep Extensions, 10-12 reps x 3 sets, rest 45 seconds.
A4. Weighted Sit-Ups, 15-20 reps x 3 sets, rest 45 seconds.
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B. Conditioning Piece of the following:
Every Minute on the Minute x 20 Minutes of the following:
Minute 1: 45 Second Cal Assault Bike
Minute 2: 35 Second Ball Slam
Minute 3: 45 Second Jump Rope
Minute 4: 35 Second DB Hang Power Clean or Barbell Hang Power Clean @ 95/65, 75/55 lbs
B. Fitness Phase
Olympic lifting(Test Week) + Upper Body/Lower Body + Conditioning
A. Power Clean Cluster, 80%, 1.1 x 4 sets, rest 1-2 minutes between sets.
Get %’s from December 6th or October 18th for 1RM results
B1. KB Row, 8 reps/each arm x 3 sets, rest 45 seconds.
B2. Standing Pallof Press, 8 reps/each way x 3 sets, rest 45 seconds.
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C. Conditioning Piece of the following:
Every Minute on the Minute x 20 Minutes of the following:
Minute 1: 45 Second Cal Row
Minute 2: 35 Second Burpee Box Jumps
Minute 3: 45 Second Plank Hold
Minute 4: 35 Second Jump Rope-Double or Single Unders(If You Jump Roped on Tuesday, then perform Hang Power Cleans @ 115/80 lbs if you like)
C. Competition Phase
Snatch Oly + Clean and Jerk Oly + Squat + PC/Core + Conditioning
A. Power Snatch, 60% x 1, 65% x 1, 70% x 1, 75% x 1, 70% x 1.1.1 x 3 sets, rest as needed.
B. Power Clean and Jerk, 60% x 1 + 1, 65% x 1 + 1, 70% x 1 + 1, 75% x 1 + 1, 60% x 1.1.1 x 2 sets, rest as needed between sets.
C. Front Squat, 60% x 3 reps, 70% x 3 reps, 80% x 3 reps, 85% x 2 reps x 2 sets, rest as needed.
D1. DB Heavy Bench Press, 5-7 reps x 3 sets, rest 45 seconds.
Go up in weight from January 2nd, we did 6-8 reps
D2. Tall Kneeling Pallof Press, 10 reps/each way x 3 sets, rest 45 seconds.
D4. Passive Pull-Up Hang, 35 seconds x 3 sets, rest 90 seconds.
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E. Conditioning of the following:
6-8 Sets of the following:
2 Ring Pull-Ups
1 Muscle-Up
4 Ring Dips
Rest as needed between sets
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