"Wednesday 11.16.2016 + Pat Padgett Honor Workout"

*Workout for Wednesday, November 16th in honor of Pat P.*

On November 14th, 2015, close friend and crossfire, Patrick Padgett, succumbed to his long battle with cancer and left an everlasting legacy on this world and the people he interacted with. On Wednesday, November 16th, we will honor Pat with a Year Anniversary Workout on his passing. Patrick exemplified how to live life as a kind, loving, and diversified man during his time on this planet. I truly loved him and think about him everyday as a motivator and someone who left a huge imprint on my life.

We love you Pat!

+

Gym Brief for Month of November
1. Vagabond Next Beginners Class on November 21st:
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 Fourth Annual VBC Food Drive for the Easton Food Pantry on Saturday, November 19th @ 9:00 am.
We’ll be collecting donations all month long next month to directly benefit the Easton Food Pantry- please give big and rsvp here for the workout on 11/19!
We will be collecting canned goods all month long in November and will top it off with our annual workout! Please consider donating and joining in on 11/19.
Here’s a list of the items most in need:
Cereal, Pasta, Pasta Sauce, Soup, Baked Beans, Canned Vegetables, Canned Fruit, Tuna or other canned meat/fish, Peanut Butter & Jelly and, of course, Money or grocery gift cards!

pat-p-memorial

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of dynamic prep movement:
+
3-5 minutes of the following:
airdyne 20 seconds
5 face pulls
row 100 meter
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Skill Review + Long Conditioning
A. Power Clean Review, go over movement in the tutorial as a group.
+
B.”Every Rep for Pat P.”
On the Minute, Every Minute x 12 Minutes of the following:
Minute 1: 40 Second Assault/Airdyne
Minute 2: 35 Second Burpee
Minute 3: 30 Second Sit-Ups
+
Rest 1 Minute
+
On the Minute, Every Minute x 12 Minutes of the following:
Minute 1: 40 Second Assault/Airdyne
Minute 2: 35 Second Jump Rope
Minute 3: 30 Second Sit-Ups
*Score on SugarWOD is Amount of Total Cals on Assault/Airdyne*
B. Fitness Phase
Skill Review + Long Conditioning
A.  Power Clean Review, go over movement in the tutorial as a group.
+
B.”Every Rep for Pat P.”
On the Minute, Every Minute x 12 Minutes of the following:
Minute 1: 40 Second Row
Minute 2: 35 Second Burpee
Minute 3: 30 Second Kettlebell Swings
+
Rest 1 Minute
+
On the Minute, Every Minute x 12 Minutes of the following:
Minute 1: 40 Second Row
Minute 2: 35 Second Jump Rope-Double Under or Single Unders
Minute 3: 30 Second Kettlebell Swings
*Score on SugarWOD is Amount of Total Cals on Row*
C. Competition Phase
Upper Body Press + Oly Lift + Upper Body Press/Upper Body Pull + CP Work Battery + AL End Work
Warm-Up of the following:
Crossover Symmetry Protocol Warm-Up Routine..
+
1) Snatch Clusters of the following:
1.1.1 @ 60%
1.1.1 @ 70%
1.1.1 @ 75%
1.1 @ 80%
2) Snatch Pull Cluster, 1.1.1 x 4 sets @ 95%, rest as needed between sets.
3) Strict Press Banded, 3 reps x 5 sets, rest as needed, build in weight every set.
4) Reverse Hypers, 20 reps x 3 sets @ 25% of back squat, rest 1-2 minutes between sets.
+
5) Gymnastics Prep Skill Work
On the Minute, Every Minute x 8 Minutes of the following:
8-10 Unbroken Toes to Bar
+
6) Complete the following @ Aerobic, Moderate Pace:
9 Minute AMRAP of the following:
10 Burpees
10 Kettlebell Swings
10 Cal Assault Bike
30 Double Unders
+
Rest 3 Minutes
+
Repeat Above, keep track of rounds + reps to ensure consistency thru workout.
Post Comments to Group Page.