"Wednesday 3.29.2016"

Gym Brief for the Week

1. Vagabond Next Beginners Class on April 18th: 

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 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.


3. 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.

Lucas Murphy

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 Plank Holds
Rest 10 Seconds
30 Seconds of Jump Rope–Single Unders or Double Unders
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Horizontal + Upper Body Press Assistance/Posterior Bending + Conditioning(AMRAP or Rounds)
A. DB Floor Press Heavy, 8-10 reps x 3 sets, rest 1 minute between sets.
B1. DB Cuban Press, 8-10 reps x 3 sets, rest 1 minute between sets.
B2. Back Extensions, 10-15 reps x 3 sets, rest 1 minute between sets.
C. 3 Sets of the following:
20/15 Calorie Assault Bike or 25/20 Calorie Airdyne
20 Ball Slams
20 Barbell or DB Push Press @ Moderate Weight
Rest 2 Minutes Between Sets
B. Fitness Phase
Upper Body Press Vertical + Upper Body Press Assistance/Upper Body Pull Assistance + Conditioning
A. Push Press, build to heavy set of 2, 10 minute time limit.
Compare to March 23rd, 3 rep heavy
B1. DB Tate Presses, 12-15 reps x 3 sets, rest 1 minute between sets.
B2. Weighted Side Bridges, 30 seconds/each side x 3 sets, rest 1 minute between sets.
C. 3 Sets of the following:
Row 500 Meters
20 Shoulder to Overhead @ 115/75 lbs, 95/65 lbs
10 Pull-Ups or Jumping Pull-Ups
Rest 2 Minutes Between Sets
C. Competition Phase
Team Vagabond Regionals Prep Schedule
Dynamic Effort Upper Body + Run/Row Conditioning + Gymnastics Skill Conditioning
A. Banded Jerks, 2 reps x 6 sets @ 30-40% of best 1RM Push Jerk(Red Bands for Men + Orange Bands for Women), rest 60 seconds.
B. Split Jerks, 4 sets to a heavy set of 1, rest as needed between sets.(Ten Minutes)
C1. Supinated Barbell Rows, 6-8 reps x 3 sets, rest 45 seconds.
C2. DB Side Bends, 3 reps x 10-12 reps/each side x 3 sets, rest 45 seconds.
C3. Banded Pushdown or Tricep Pushdowns, 25 reps x 3 sets, rest 45 seconds.
D. Reverse Hypers, 2 reps x 20 sets @ same weight as of Monday This Week, rest as needed.
E. 3 Rounds for time of the following:
12 Overhead Squats @ 95/65 lbs
12 Chest to Bar Pull-Ups
Rest 10 Minutes
3 Rounds for time of the following:
12 Hang Power Snatch @ 105/85 lbs
12 Toes to Bar
Optional Work
400 Meter Light Sled Walk- 75 lbs/45 lbs added to sled
II. Competition Phase Prep Opens 2017 Schedule:
A. Strict Press, 4-5 reps x 4-5 sets @ 55% of best 1RM, rest 45 seconds between sets.
B. Push Jerk, tough set of 2 reps, touch n go, 10 minute time limit.
C1. DB Tripod Row Heavy, 6 reps/each side x 4 sets, rest 45 seconds.
C2. DB Floor Press, 8-10 reps x 4 sets, rest 45 seconds.
D. 3 Rounds of the following:
Run 400 meters
15 Overhead Squats @ 95/65 lbs
12 Toes to Bar
9 Burpees
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