"Wednesday 10.5.2016"

Gym Brief for the Week
1. Vagabond Next Beginners Class on October 24th:
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. First Annual Memorial Day Workout for Close Friend + CrossFitter, Patrick Padgett on Saturday, October 15th @ 9:00 am:
Vagabond will celebrate the life of close friend and CrossFitter, Patrick Padgett, as we celebrate a wonderful life and friendship that owner, Kevin O’Malley, had with his close friend. We will participate in the PR for Pat Workout, and will have scaled options for everyone taking part in the workout. We encourage all Vagabond Members to take part in this event, and if you wish, can donate $20 to a charity or foundation chosen by Patrick’s Family.
“So do me the honor of living your life like you really mean it. Go out and conquer your goals, do things that you’re a little scared of, make awesome memories that give you cool stories to tell, and love, love as much as possible, freely and genuinely. Love people, love activities, love scenes and ideas, and material things, and songs, and just love as much as you can. Enjoy your life you only get one, and value your time, you never know how much of it you really have.”
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3. Vagabond Third Annual Trunk or Treat on Saturday, October 29th @ 12:00 pm
Come bring your children and family to the Annual Vagabond Halloween Trunk or Treat, as each Vagabond Child can dress up in their best Halloween Gear, and collect goodies from each Vagabond Parent.
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4. SugarWOD released at Vagabond as new tracking system for data and workouts
At Vagabond, we emphasize a supportive community, measuring progress, and celebrating success all of which starts with a supportive coach to athlete relationship. We believe our commitment to these values has helped us create a world-class environment for our athletes.
To support these values, we chose the SugarWOD workout app. It’s a fun, social way to track your WODs and from day one you get to enjoy the unique community at Vagabond. You can download the app from your APP Store, and it is free to use, Vagabond will pick up the monthly costs, so people can enjoy tracking their workouts, data, and how they are feeling on a given day. Pretty cool stuff, and excited to have to offer to Vagabonds to download and track data the easy way.
You can also find it on the Vagabond webpage on the right hand side in a Black Font that says, “WORKOUTS”, and see how yourself and others are doing on a daily basis.
The Workout will be directly sent to your phone as well, when you download the app, you can use your email or Facebook account, and every night at 8 pm, you will get an update to your phone for the workout for the following day!
Download the APP now and get to tracking, and join the Vagabond CrossFit Community(BOX) as they call it.

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I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Foam Roll Coach Option
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3-5 Minutes of the following:
Run 100 Meters or Airdyne 25 Seconds
10 Kettlebell Swings
3 Inch Worms
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Skill Review + Long Conditioning
A. Front Squat Position Review, in class, we will review the Front Squat Position + Rack Position, take each athlete/client thru the Air Squat Position, then show how to rack the barbell safely in the Front Rack Position, and then review the Front Squat.
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B. 10 Rounds for time of the following:
Assault Calories x 12/9(Airdyne Calories x 16/12)
Wall Balls or Goblet Squats x 9 repetitions
Burpees x 6 repetitions
B. Fitness Phase
Skill Review + Long Conditioning
A. Front Squat Position Review, in class, we will review the Front Squat Position + Rack Position, take each athlete/client thru the Air Squat Position, then show how to rack the barbell safely in the Front Rack Position, and then review the Front Squat.
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B. Complete the following for time of:
3 Rounds for time of the following:
25 Wall Balls
200 Meter Run
20 Sit-Ups
150 Meter Row
15 Shoulder to Overhead @ 115/75 lbs, 95/65 lbs
200 Meter Run
C. Competition Phase
Upper Body Press + Oly Lift + Upper Body Press/Upper Body Pull + CP Work Battery + AL End Work
1) Medium Grip Bench Press with heavy bands: 1RM.
Use heavier bands than you use for speed bench. Rest 90s. Take 6-7 sets of singles.
2) Clean, 1 rep x 2 sets @ 60%, 1 rep x 2 sets @ 70%, 3 reps x 3 sets @ 75%, rest 2 minutes between sets.
3a) Ring Dips: 3 x 12-15 Rest 30s.
3b) 1-Arm DB Rows: 3 x 15-20 ea. Rest 30s.
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4) Barbell Strength Work:
Push Press: 3 x 1:00 minute amraps @ 50% of best push press weight.
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5) ALactate Sled Work:
8-10 Sets of the following:
Sled Push x 50 Meters @ 50 lbs(Men) /30 lbs(Women) added on, rest 2 minutes and 30 seconds between sets.
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