1. Vagabond One on One Assessment Start Up Classes: Start Whenever You Like, Contact us @ [email protected] or 508 930 8734:
We offer our Beginners One on One Program, which is mandatory before entering the group class or personalized training and will be directed through a well organized and efficient program. The duration of the Beginners Class Program is 5 ONE on ONE 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 personalized approach setting.
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2. Kettlebell Kitchen At Vagabond:
We are excited to announce our partnership with Kettlebell Kitchen- a performance food brand! Meals crafted by classically trained chefs, KettlebellKitchen is an easy & convenient way to clean up your nutrition, recover faster, work harder, and have fresh meals delivered right to the gym. Fuel the hardest working machine you know- your body!”
They will make their first delivery to our gym on Monday, January 22nd (and every Monday & Thursday).
The order cutoffs are:
• Wednesday (Today!) evening by midnight for Monday delivery • Saturday evening by midnight for Thursday delivery
The complete menu, along with ingredient lists and nutrition facts can be found here:
http://kettlebellkitchen.com/menu.php
Ordering instructions and FAQs can be found here:
http://www.kettlebellkitchen.com/frequently-asked-questions/
Please use the gym zip code 02375 when building your account.
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3. Vagabond Trunk or Treat on Sunday, October 27th, 2019 @ 12:00 pm:
Bring the kids down after your workout on Sunday 10/27 at 12:00 PM in their costumes for trunk-or-treating in the parking lot! We need a hand full of Vagabond vehicle volunteers to pull this off- decorate your car as much or as little as you want and bring candy or treats to hand out to the kids–who’s in?? Join this event if you can make it with your kids and comment below if you want to volunteer your time and trunk to the fun!
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4. Vagabond Costume Contest for Halloween on Thursday, October 31st for all Classes:
On Thursday, October 31st we encourage all Vagabonds to take part in wearing any type of costume during their time in Vagabond that day. Bring your best costume to class, and at the end of the night, there will be named a winner, and they will receive a free month membership for their costume and participation! Bring your best costumes to class all day!
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5. Vagabond Kettlebell Speciality Class on Sunday, November 17th @ 10:00 am
CLICK BELOW TO REGISTER TODAY!
https://vagabond-crossfit.triib.com/events/vagabond-kettlebell-specialty-class/
The Kettlebell Swing is the foundation of effective Kettlebell training, and comes with a wide range of benefits. In this class we will work on refining your technique and efficiently improve your training.
What you will learn: Cost of Class is $25.
- Kettlebell safety
- Power breathing
- Swing – starting from the Deadlift moving to Two-Arm Swing then One-Arm Swing
- Troubleshooting drills along with progressions and regressions of the swing
We will then take what you learned and finish up with a group workout!
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option
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3-5 Minutes of the following:
Run 100 Meters or Assault Bike 25 Seconds
10 Kettlebell Swings-Russian
5 Goblet Squats
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II. Phases Strength + Conditioning:
A. Lifestyle Phase
Posterior Bending + PC/Core + Conditioning
A1. KB Deadlift, 6-8 reps @ 3 second hold @ top postion x 3 sets, rest 45 seconds.
A2. Single Leg Box Step-Ups Weighted Single Arm, 6 reps/each leg x 3 sets, rest 45 seconds.
So you will hold ONE DUMBBELL in one hand, and step up with opposite leg, complete 6 reps, then switch hands and feet for next 6 reps.
A3. Tricep Rope Push-Downs, 10-12 reps x 3 sets, rest 45 seconds.
A4. Side Bridge 4 Point Progression, 12 seconds/each side x 3 sets, rest 45 seconds.
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C. Conditioning of the following:
21 Minutes on the Clock of the following:
Every 3 Minutes complete the following of: Should complete 7 total sets.
8 Russian KBS
8 Goblet Squats
200-350 Meter Row(You choose amount to row)
Rest with remaining time, so if takes you 2 minutes, then rest 1 minute.
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B. Fitness Phase
Lower Body + Single Leg/Core + Conditioning
A. Front Squats to Parallel Box, 10 sets of 2 reps, rest 30 seconds between sets.
Last Time Tested 1RM: 1/21/19
Week 4 of 4 of Front Squats to Parallel Box-DELOAD WEEK.
B1. Single Leg Lateral March on Box, 6 reps/each leg x 3 sets, rest 45 seconds.
B2. Tall Kneeling Pallof Press, 6 reps/each way x 3 sets, rest 45 seconds.
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C. Conditioning of the following:
21 Minutes on the Clock of the following:
Every 3 Minutes complete the following of: Should complete 7 total sets.
8 Russian KBS
8 Goblet Squats
150-300 Meter Run
(150 Meter Run is to the end of parking lot and back, 200 meter run is our regular 200 meter run, and 300 meter run is outside parking to stop sign and back)
Rest with remaining time, so if takes you 2 minutes, then rest 1 minute.
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C. Competition Phase
Squat + Snatch + Clean and Jerk + Gymnastics Focus + Conditioning
A. Strict Press, 5 sets of 3 reps, rest as needed.
Choose a weight and stay there for all 5 sets, use 80% of 1rm
Last week we did Strict Press, 5 sets of 3 reps @ 75%
B. Snatch, 80% Cluster Sets, 1.1. x 5 sets, rest 2 minute between sets.
C. Clean Grip RDL, 4 sets of 8 reps, rest as needed between sets.
D1. Single Leg Walking Lunges, 5 reps/each leg x 3 sets, rest 45 seconds.
D2. Kipping Handstand Push-Up Cluster, 8.6.4 x 3 sets, rest 45 seconds.
Choose a height that works well for you to complete 8/6/4 reps
D3. Deadbug Pressing Against Wall, 8 reps/each way x 3 sets, rest 90 seconds.
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20 Minutes on the Clock of the following:
Row 250 Meters
30 Meter KB Farmer’s Walk
Run 200 Meters
10 Overhead Squats @ 95/65 lbs
50 Double Unders
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