"Wednesday 5.18.2017"

Gym Brief for the Week

1. Vagabond Next Beginners Class on June 6th:
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 CrossFit Team Goes to the East Regional to Compete from Friday, May 27th thru Sunday, May 29th

Your Vagabond CrossFit Team will be competing at the CrossFit Games East Regional for the second year in a row, representing the Northeast Region in the East Regional against the top 30 teams in the whole East Region of the United States and Canada. You can buy tickets online by clicking HERE.


3. Vagabond Annual Summer Party on Saturday, July 23rd @ Flynn Farm, start time 3:00 pm

This will be Vagabond’s Fourth Annual Summer Party. Our host will be the Flynn’s, and will be a Pool Party at their 30 acre Farm. Great Scenery, Great Farm, and Great Time.

All Vagabonds are encouraged to join, and kids are welcomed in the afternoon hours for a great time.

Dave Clark

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of coach option
3 Sets of the following of Coach Run Warm-Up:
15 Seconds of Burpees
Rest 15 Seconds
30 Seconds of Airdyne
Rest 15 Seconds
15 Seconds of Hollow Holds
Rest 15 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Horizontal + Upper Body Press Assistance/Posterior Bending + Conditioning(AMRAP or Rounds)
A. Push Press, work to heavy single, 8 minute time limit.
Compare to May 11th for a heavy double
B1. Banded Push-Downs, 20 reps x 3 sets, rest 30 seconds between sets.
B2. DB Rows, 8-10/each arm x 3 sets, rest 30 seconds between sets.
C. 3 Rounds for time of the following:
100 Meter KB Farmer’s Carry
200 Meter Run
100 Meter KB Farmer’s Carry
250 Meter Row
B. Fitness Phase
Upper Body Press Vertical + Upper Body Press Assistance/Upper Body Pull Assistance + Conditioning
A. Push Jerk, work to a heavy single, 10 minute time limit.
B1. Banded Pull-Aparts, 20 reps x 3 sers, rest 30 seconds between sets.
B2. DB Tricep Extensions on Bench, 12-15 reps x 3 sets, rest 30 seconds between sets.
C. 3 Rounds for time of the following:
Row 500 Meters
15 Shoulder to Overhead @ 135/95 lbs, 115/75 lbs, 95/65 lbs
C. Competition Phase
Dynamic Effort Upper Body + Gymnastics Skill Conditioning
A. Split Jerk, 1 rep x 8 sets @ 80%, rest 60 seconds.
B. Close Grip Bench Press, work to a heavy 3..
C. 3 Sets of the following:
A1. Bar Muscle-Ups, 3-5 reps, rest 30 seconds.
A2. GHD Sit-Ups, 10-12 reps, rest 30 seconds.
A3. Strict Handstand Push-Ups, 8-10 reps or Clusters of 5.5, rest 30 seconds
A4. 45 Double Unders, rest 60 seconds.
D1. Banded Push-Downs, 20 reps x 3 sets, rest 30 seconds
D2. Barbell Reverse Curls, 8-10 reps x 3 sets, rest 30 seconds.
D3. Reverse Hyper, 20 reps x 3 sets, rest 30 seconds.
E. Every Minute on the Minute x 16 Minutes
Minute 1: 12/10 Cal Row
Minute 2: 10 Thrusters @ 95/65 lbs
Minute 3: 1 Rope Climb-Legless or 2 Regular
Minute 4: 10 Toes to Bar or 8 Bar Facing Burpees
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