"Wednesday 4.26.2017"

*Gym Brief for the Week*
1. Vagabond Next Beginners Class on May 15th:
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 Second Annual Mother’s Day Workout on Sunday, May 14th @ 9:00 am
Please join us for the 2nd annual Vagabond Mother’s Day benefit workout for the fight against breast cancer! 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 and will walk 3 days/ 60 miles this year to end breast cancer.
This special workout will take place on Mother’s Day, Sunday May 14th 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.

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3. Vagabond CrossFit Performs “Murph” on Monday, May 29th @ 9:00 am
We will be taking part in our Third Annual Memorial Day Workout called ” Murph”. This workout is consider one of the first Hero Workouts in CrossFit, and it is a great way to honor those who have made the ultimate sacrifice to protect us and serve us during their time in the military. Click HERE to learn more information.

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I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 minutes of dynamic work
Coach Option
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3-5 Minutes of the following:
Run 100 Meters
10 Wall Angels
5 Goblet Squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Skill Set + Long Conditioning-Mix Modal Slow Moderate Work
8 Minutes of the following @ 80% effort:
150 Meter Row
10 Box Step-Ups
5 Sit-Ups
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Rest 3 Minutes
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20-15-10-5 of the following:
Cal Row
Ball Slams
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Rest 3 Minutes
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8 Minutes of the following @ 80% effort:
150 Meter Row
10 Box Step-Ups
5 Sit-Ups
B. Fitness Phase
Skill Set + Long Conditioning-Mix Modal Slow Moderate Work
8 Minutes of the following @ 80% effort:
8/5 Cal Assault Bike
10 Russian KBS
5 Ball Slams
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Rest 3 Minutes
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15-12-9-6-3 of the following:
Cal Assault Bike
*After every assault bike cal, Run 100 Meter, so do 15 cals, then run 100 meters, 12 cals, run 100 meters, etc..
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Rest 3 Minutes
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8 Minutes of the following @ 80% effort:
8/5 Cal Assault Bike
10 Russian KBS
5 Ball Slams
C. Competition Phase
Max Effort Upper Body Push + Oly Snatch + Upper Body Variations + Gymnastics Conditioning + Short Conditining
A. Strict Press, build to a heavy set of 3, 10 minute time limit, focus on few sets, and low volume.
B. Power Snatch(2 reps) + Overhead Squat(1 rep) x 5 sets, rest 1-2 minutes between sets.
Use 70-80% of your best Snatch
C. Snatch Pull, 90% x 5 reps x 3 sets, 95% x 5 reps x 2 sets, rest as needed between sets.
Use straps for this movement to save wrists and foreaerms.
D1. DB Seated Press on Bench, 6-8 reps x 3 sets, rest 1 minute.
D2. Pendalay Barbell Row, 8-10 reps x 3 sets, rest 1 minute.
D3. Barbell Curls, 10-12 reps @ 1 second hold @ 2 second tempo down x 3 sets, rest 2 minute.
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E. 2 Rounds of the following:
Run 400 Meters
15 Thrusters @ 75/45 lbs
Row 400 Meters
5 Bar Muscle-Ups
Rest 5 Minutes
2 Rounds of the following:
75 Double Unders
15 Power Snatches @ 75/45 lbs
75 Double Unders
15 Pull-Ups
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