"Wednesday 2.10.2016 + Next Vagabond Beginners Class: February 15th"
*Gym Brief for the Week*
1. Vagabond Next Beginners Class on February 15th: New Year Special
Vagabond will be offering its Annual February Special for the month. All new clients and members who sign up for the Beginner Classes in February 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 February Special at Vagabond.
2. Vote Vagabond CrossFit for Best Gym/Health Club in Town of Easton.
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!
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 Indian Push-Ups
Rest 10 Seconds
30 Seconds of Goblet Squats
Rest 10 Seconds
30 Seconds of Jump Rope–Single Unders or Double Unders
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense + Single Leg/Posterior Chain + Conditioning(AMRAP or Rounds)
A1. Deadlift, 2 reps x 3 sets, 85%% of your best 1 rep max, rest 45 seconds between sets.
Compare to January 6thth for 1 rep max numbers
A2. KB Front Rack(Goblet Squat Position Hold) Walking Lunges @ 11×1, 8/each leg x 3 sets, rest 45 seconds between sets.
A3. DB Good Mornings or Barbell Good Mornings(Advanced), 8-10 reps x 3 sets, rest 90 seconds between sets.
B. AMRAP 15 Minutes of the following:
45 Seconds Assault/Airdyne
No rest, just keep moving
B. Fitness Phase
Snatch Pull(1st or 2nd) + Front Squat/Core + Conditioning
A. Snatch Deadlift, 105% x 3 reps x 3 sets, rest 1 minute between sets.
B1. Front Squat, 85% x 4 reps x 3 sets, rest 1 minute between sets.
B2. Ball Slams, 15 reps x 3 sets, rest 1 minute between sets.
Keep midline tight during overhead portion
C. AMRAP 9 Minutes of the following:
3 Shoulder to Overhead @ 125/85 lbs, 105/75 lbs, 95/65 lbs
6 Toes to Bar or Knees to Chest
9 Box Jumps Step-Down @ 24/20 inches
C. Competition Phase
Front Squat % + Front Squat Heavy + Horizontal or Vertical Press + Short Conditioning(Aerobic Transition-Opens Prep 3-5 minutes)
A. Overhead Squat, 3 sets of 1 @ 75%, rest 1 minute between sets.(Warm-Up)
B. Overhead Squat, work to a tough set of 2 for OH Squat, no more than 3-4 working sets.
C. Clean and Jerk, 1 rep x 4 sets @ 75%, rest 1-2 minutes between sets.
D1. Strict Press, 90%, 1 rep x 4 sets, rest 1-2 minutes between sets.
D2. Romanian Deadlifts, 8 reps @ 40-50% of best clean x 4 sets, rest 1-2 minutes between sets.
E. 10 Rounds for time of the following:
6 Shoulder to Overhead @ 135/95 lbs
12 Calorie Assault Bike
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