*Vagabond of the Month for December: Brie Q*
“Let’s be honest, the best thing about Vagabond Crossfit, aside from the great programming and coaching staff, is the COMMUNITY. I am truly greatful and blessed for the amazing friends and relationships I have made since stepping into VBC in August of 2014.”
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*Gym Brief for the Week*
1. *Vagabond Circuit Training Class Starts on Sunday, January 10th*
Attention all Vagabonds: Â Announcing the installment of the Winter Vagabond Interval Training Workshop! This 8 week, one-hour long class will take place every Sunday at 8:00AM starting Sunday, January 10th. This aerobic style/sweat class which is uniquely designed to keep the body moving in short or long periods of time with rest built in between.
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2. Vagabond Next Beginners Class on January 4th and January 25th: New Year Special
Vagabond will be offering its Annual January Special for the month. All new clients and members who sign up for the Beginner Classes in January will get a discounted rate of $89 for the Introduction Class offered at Vagabond CrossFit. This could make a great gift for a loved one, friend, and or family member. Take advantage of the Holiday Season and the January Special at Vagabond.
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3. Vagabond Register for the CrossFit Opens Starting on January 14th
The 2015 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 7th 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!
SIGN UP FOR THE CROSSFIT OPENS
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option Warm-Up
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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Hollow Rocks or Hollow Holds
Rest 10 Seconds
30 Seconds of Goblet Squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense Test 1RM+ Single Leg/Posterior Chain + Aerobic OTMEM
A. Deadlift, build to 1 rep max or heavy single, 12 minute time limit.
B1. DB Walking Lunges @ 11×1, 10/each leg @ mod weight x 3 sets, rest 45 seconds between sets.
B2. Back Extensions @ 30×1, 10-12 reps x 3 sets, rest 45 seconds between sets.
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C. AMRAP 10 Minutes of the following:
15/10 Cal Row
8 Burpees
B. Fitness Phase
Snatch Pull(1st or 2nd) + Front Squat/Core + Conditioning
A. Clean, 95% of best clean, 6 reps x 2 sets, 100% of best clean, 5 reps x 2 sets, rest 1 minute between sets.
B1. Front Squat, 65% x 6 reps, 70% x 6 reps, 75% x 5 reps, rest 1 minute between sets.
B2. Side Bridges, 25 seconds/each side x 3 sets, rest 1 minute between sets.
C. 4 Rounds of the following
25 Seconds @ Airdyne/Assault @ High Effort
20 Kettlebell Swings @ 53/35 lbs
15 Push-Ups or Box Push-Ups
C. Competition Phase
Front Squat % + Front Squat Heavy + Horizontal or Vertical Press + Short Conditioning(Aerobic Transition-Opens Prep 3-5 minutes)
A. Front Squat, 3 sets of 1 @ 80%, rest 1 minute between sets.(Warm-Up)
B. Front Squat @ 1 second pause in bottom, work to heavy set of 3, low volume, high intensity, few sets.
C. Close Grip Bench Press, 75%, 2 reps x 6 sets, rest 2 minutes between sets.
Up 5% from December 23rd, 2015
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D. 3 Sets of the following:
10 touch n go deadlifts @ 225/155 lbs
15 Kipping Handstand Push-Ups
300/225 Meter Row
Rest 3 Minutes between sets
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3 Sets of the following:
10 Front Squats @ 165/115 lbs
4-5 Muscle-Ups
60 Second @ Assault or Airdyne @ 400 watts/288 watts or above
Rest 3 Minutes between sets
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3 Sets of the following:
12 Chest to Bar Pull-Ups
15 Burpee Box Jump Overs
Rest 3 Minutes between sets
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