"Wednesday 3.2.2016"

Gym Brief for the Week

1. Vagabond Next Beginners Class on March 7th: 

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. Vagabond Easter Egg Hunt on Saturday, March 26th @ 12:00 pm

Bring the kids down to Vagabond for the annual Easter Egg hunt and visit from the bunny himself on Saturday March 26th from noon- 1PM! RSVP so we can let the bunny know how any eggs to bring!

Vagabond Invite Page.

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3. Vagabond Night-Out Celebration of End of Opens on Saturday, April 2nd

Join us for a night out to celebrate the completion of the CrossFit Open! We will also announce the winner of the check in contest! This is always a fun night out! RSVP! Come by the Blackthorne Publick House for drinks and a good time!

Vagabond Invite Page.

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4. Vagabond First Annual Mother’s Day Workout in Support of Breast Cancer on Sunday, May 8th

Please join us for the first annual Vagabond Mother’s Day benefit workout to support Susan G. Komen and the fight against breast cancer where their mission is: To save lives and end breast cancer forever by empowering others, ensuring quality care for all and investing in science to find the cures.

We’ve all been touched by this disease which does not discriminate. Our great friend and long-time Vagabond member, Robin Johnson Taylor, is a two-time breast cancer survivor. She is deeply involved with the Susan G. Komen 3 day walk and will walk 3 days/ 60 miles this year, with a crowd of incredible supporters and survivors, to end breast cancer.

This special workout will take place on Mother’s Day, Sunday May 8th at 9:00 AM. Friends and family are welcome to join in on the fun: wear pink (if you can), bring a $20 donation at the door, and let us know who you’re working out in memory or support of. Event T-shirt pre-sale will be available soon- be on the lookout.

Let’s do this as a community, in honor of our mothers, grandmothers, wives, sisters, daughters, aunts and friends and make a difference together.

Vagabond Class Time

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of Coach Dynamic Warm-Up
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3-4 Minutes of the following:
Row 100 Meters or Airdyne 20 Seconds
10 goblet squats
5 wall angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense + Single Leg/Posterior Chain + Conditioning(AMRAP or Rounds)
A. Deadlift, 55% of 1RM, 2 reps x 8 sets, rest 30 seconds between sets.
Compare to January 6th for 1 rep max numbers
B1. Banded Good Mornings or DB Good Mornings, 10 reps x 3 sets, rest 45 seconds between sets.
B2. KB Front Rack(Goblet Squat Position) Walking Lunges or In Place Lunges, 8/each leg x 3 sets, rest 45 seconds between sets.
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C. 4 Sets of the following:
45 Second Jump Rope
30 Second Ball Slam
45 Second Kettlebell Swings
Rest 1 Minute Between Sets
B. Fitness Phase
Snatch Pull(1st or 2nd) + Front Squat/Core + Conditioning
A. Clean and Jerk, 75% x 1.1.1 x 3 sets, rest 1 minute between sets.
You can split jerk or push jerk
B1. Front Squat, 85% x 2 reps x 3 sets, rest 1 minute between sets.
B2. Weighted Plank Holds, 60 seconds total x 3 sets rest 1 minute between sets.
(Last time did was February 19th-30 second unweighted)
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C. 4 Sets of the following:
45 Second Kettlebell Swings
30 Second Hang Power Cleans @ 115/75 lbs, 95/65 lbs
45 Second Assault/Airdyne
Rest 1 Minute between sets
C. Competition Phase
Front Squat % or Posterior Development + Posterior Chain/Press or Pull/Posterior Chain + Gymnastics Skill Work Conditioning
A. Front Squat, 75%, 3 reps x 4 sets or Speed Deadlift, 55%, 2 reps x 10 sets, rest 60-90 seconds between each set for squats or 30 seconds between each set for deadlifts.
B1. Pendalay Barbell Row, 8-10 reps x 4 sets, rest 1 minute between sets.
B2. Strict Handstand Push-Ups, 6-10 reps or Clusters or 4.4.2. x 4 sets, rest 1 minute between sets.
B3. Back Extensions Weighted, 10-12 reps @ 1 second pause @ top x 4 sets, rest 1 minute between sets.
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C. 5 Sets of the following:
40 Double Unders
20 Cal Assault Bike
10 Wall Balls @ 20/14 lbs or Target Burpees
5 Shoulder to Overhead @ 135/95 lbs or 15 Kettlebell Swings
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