1. Vagabond Next Beginners Class on May 6th, 2019:
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 Ladies Night Out on Saturday, May 4th @ 7:00 pm:
Join us for a ladies night in at Vagabond CrossFit on May 4th at 7:00PM! Wine tasting is a fun way to learn about wine while enjoying the great company of friends in a private setting; sipping inside of a gym takes it to the next level! Tim Paulus, a VBC member, Culinary Institute of America graduate, and Wine Buyer for a gourmet grocer on the South Shore, will hang out at Vagabond with a selection of 8 wines to sip, savor, and enjoy along with personalized tasting notes. For 90 minutes, he will cover everything from tasting tips, wine facts, food pairing ideas and anything else VBC members may be interested in regarding the wine industry. Don’t miss out on this fun night whether you’re a wine novice or a cork dork – everyone will feel welcome!
You must pay and sign up in advance. Please join this event but note that your spot is guaranteed only with payment:
$20 fee on account charge
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3. Vagabond Mother’s Day Workout for Breast Cancer Research on Sunday, May 12th @ 9:00 am:
This will be our 5th year running this Annual Mother’s Day Workout for the Susan G Komen Fundraiser. All proceeds with T-Shirt and Tank-Top Sales will go towards donation for Vagabond Friend and Member, Robin Johnson Taylor, who is a 2 time survivor from breast cancer. Come 9 am on Mother’s Day Workout and take part in a great cause and suggested donation for those who do not get t-shirts, can be $20 if you want to donate that day!
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4. Kettlebell Kitchen At Vagabond:
We are excited to announce our partnership with Kettlebell Kitchen- a performance food brand! Meals crafted by classically trained chefs, KettlebellKitchen is an easy & convenient way to clean up your nutrition, recover faster, work harder, and have fresh meals delivered right to the gym. Fuel the hardest working machine you know- your body!”
They will make their first delivery to our gym on Monday, January 22nd (and every Monday & Thursday).
The order cutoffs are:
• Wednesday (Today!) evening by midnight for Monday delivery • Saturday evening by midnight for Thursday delivery
The complete menu, along with ingredient lists and nutrition facts can be found here:
http://kettlebellkitchen.com/menu.php
Ordering instructions and FAQs can be found here:
http://www.kettlebellkitchen.com/frequently-asked-questions/
Please use the gym zip code 02375 when building your account.
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 led warm up
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3 Sets of the following of Coach Run Warm-Up:
30 Seconds of Plank Holds
Rest 10 Seconds
30 Seconds of Assault/Row
Rest 10 Seconds
10 Goblet Squats
Rest 10 Seconds
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II. Phases Strength + Conditioning:
A. Lifestyle Phase
PC/Upper Body/Core + Conditioning
A1. Tall Kneeling Double Arm KB or DB Strict Press, 8-10 reps x 3 sets, rest 60 seconds.
A2. Ring Rows, 8-10 reps x 3 sets, rest 60 seconds.
A3. DB Traditional Curls, 10-12 reps @ 3010 x 3 sets, rest 60 seconds.
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B. Conditioning Piece of the following:
For Time of the following:
3 Rounds for time of the following:
750 Meter Row
150 Single Unders
100 Meter KB Farmer’s Walk
No rest between sets, just keep moving.
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B. Fitness Phase
Upper Body Pull + Upper Body Push/Upper Body Pull + Conditioning
A. Power Clean Cluster, 75%, 1.1.1 x 3 sets, rest as needed between sets.
Last Time 1RM Tested: December 6th, 2018 or October 18, 2018
B1. Single Arm Seated Cable Pull-Down, 10 reps/each arm x 3 sets, rest 30 seconds.
B2. DB Single Arm Floor Press, 5 reps/each arm heavy x 3 sets, rest 30 seconds.
We did on April 17th for 5 reps db floor press
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C. Conditioning Piece of the following:
4 Rounds of the following for time of:
200 Meter Run(15 Cal Assault Bike)
16 American KBS @ 53/35 lbs
200 Meter Run(15 Cal Assault Bike)
16 Pull-Ups(12 Ring Rows or 30 Second Total Pull Up Hang)
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C. Competition Phase
A. High Bar Back Squat, 65% x 3 reps, 75% x 3 reps, 80% x 2 reps, 85% x 1 rep x 3 sets, rest as 2 minutes or more between sets.
B. Barbell Good Morning, 5 reps x 5 sets, rest as needed.
Choose weight and stay with it
C1. KB Front Rack Carry, 30 seconds x 5 sets, rest 60 seconds.
C2. Strict Pronated McGill Pull-Up Cluster, 1.1.1.1 x 5 sets, rest 60 seconds.
EASE INTO PULL UP, MAKE SURE YOU CROSS LEGS IN BOTTOM, SQUEEZE GLUTES, AND PULL FAST UP, AND THEN LET LEGS STRAIGHTEN AS YOU DESCEND TO BOTOM, MAKE EVERY REP FAST AND PRODUCTIVE.
C3. Tall Kneeling Pallof Press, 8 reps/each way x 4 sets, rest 60 seconds.
C4. Single Leg Walking Lunges @ mod weight @ DB/each hand @ 20-25% of DB weight of bodyweight in each hand, 6 reps/each leg x 4 sets, rest 90 seconds.
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D. 25 Minutes on the Clock of the following:
15/10 Cal Assault Bike
2 Rope Climbs
15/10 Cal Row
10 Chin Over Bar Pull-Ups
200 Meter Run
5 Strict Handstand Push-Ups
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