"Wednesday 1.25.2017 + Next Vagabond Beginners Class: January 30th"

*Gym Brief for the Week*
1. Vagabond Next Beginners Class on January 30th:
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.
2. Vagabond Register for the CrossFit Opens Starting in January/February Now:
The 2016 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 90 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 was the second year that Vagabond had an official team for the opens made up of the Competition Phase group and they finished in the top 5 out of 400 teams in the Northeast region, making the East Regional and finishing 28th overall at the East Regional out of the 30 best teams in the Northeast and Canada East.
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!
3. Vagabond Holiday Special for Month of January:
Starting January 1st thru January 31st, Vagabond will be offering its Annual January Special for all new members and clients to enjoy their time at Vagabond. The cost of membership will be the following for members. 2 times a week at a discounted of rate of $20 a month($139 to $119), 3 times a week at a discounted rate of $24 a month($159 to $135), and unlimited use at a discounted rate of $35 a month($189 to $154). Contact us at [email protected] to set up a free eval today.
4. Vagabond New Time Schedule starting in January @ Vagabond for Open Gym 5:30 am Monday thru Friday.
We will be starting a new time slot at 530 am open gym style Monday thru Friday. The gym starting on Monday, January 2nd, will always be open at 530 am for those looking to start their workout early or to come in to stretch, mobilize, and prep for the 6:00 am class time slot. This is a good benefit for those looking to come in earlier to do the above, and also keep our popular 6:00 am class as well.


I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 Minutes of the following:
Coach Choice-Dynamic Warm-Up
2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Goblet Squats
Rest 10 Seconds
30 Seconds of Kettlebell Swings
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Posterior Chain Bending(Sumo Deadlift-December 1st + October 14th-1RM) + Long Conditioning
A1. Traditional Deadlift, 2-3 reps x 3 sets(80%), rest 45 seconds.
A2. Banded Leg Curls, 15-20 reps x 3 sets, rest 45 seconds.
A3. Back Extensions, 10-12 reps x 3 sets rest 45 seconds.
C. 5 Sets of the following @ Hard Effort:
20 Seconds Bike Sprint
12 No Push-Up Burpees
Rest 2-3 minutes between sets
Full effort, the bike should be hard pace, not warm-up pace or aerobic pace, HARD!
B. Fitness Phase
Upper Body Press + Assistance + Conditioning
A. Push Press, 3 reps x 5 sets, rest 1 minute between sets.
Work up to weight based on your own ability and comfort level
B1. DB Cuban Press, 10-12 reps x 3 sets, rest 45 seconds.
B2. Push-Ups, AMRAP 25 Seconds x 3 sets, rest 45 seconds.
People can scale to Box Push-Ups for same amount of time
C. 5 sets of the following @ Hard Effort:
10 Hang Power Cleans @ 135/95 lbs, 115/75 lbs, 95/65 lbs
12 Lateral Burpees
Rest 2-3 minutes between sets
Full effort, no holding back, rest full amount
C. Competition Phase
Upper Body Press + Oly Lift + Oly Assistance + Upper Body Variations + Conditioning Sets
1) Snatch of the following:
60% x 1 rep
65% x 1 rep
70% x 1 rep
75% x 1 rep
80% x 1 rep
85% x 1 rep x 2 sets
2) Snatch Pulls, 80% x 5 reps x 4 sets, rest as needed between sets.
3) Front Squat of the following: Week 4 Program
2 reps @ 70%
1 reps @ 80%
2 reps @ 75%
1 reps @ 80%
2 reps @ 85%
4) Gymnastics Component: Pistols
3 Sets of the following:
20 Seconds Pistols Left Leg
Rest 10 seconds
20 Seconds Pistols Right Leg
Rest 10 seconds
5) Barbell Conditioning of the following:
Minute 1: 15 Power Snatch @ 115/75 lbs, 105/65 lbs unbroken
Minute 2: Rest
Minute 3: 12 Thrusters @ 135/95 lbs, 115/75 lbs unbroken
Minute 4: Rest
Minute 5: 9 Squat Snatch @ 145 lbs/105 lbs, 135/95 lbs, you can cluster these or break up.
Minute 6: Rest
Minute 7: 6 Thrusters @ 155/105 lbs, 135/95 lbs unbroken
Minute 8: Rest
Minute 9: 3 Squat Snatch @ 185/125 lbs, 165/115 lbs unbroken
Minute 10: Rest
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