"Wednesday 5.25.2016 +Memorial Day Murph @ Vagabond Next Monday @ 9:00 am"

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.

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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 CrossFit Performs “Murph” on Monday, May 30th @ 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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4. 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.

Murph

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 Banded Hamstring Stretch-2 Minutes/each side
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3-4 Minutes of the following:
Run 100 Meters or Airdyne 20 Seconds
10 goblet squats
5 indian push-ups
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Horizontal + Upper Body Press Assistance/Posterior Bending + Conditioning(AMRAP or Rounds)
A. Close Grip Bench Press, 2 reps @ speed x 8 sets @ 55%, rest 30 seconds between sets.
Get 1RM numbers from April 27th
B1. Banded Push-Downs, 20 reps x 3 sets, rest 30 seconds between sets.
B2. DB Tricep Extensions, 12-15 reps x 3 sets, rest 30 seconds between sets.
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C. 4-5 Sets of the following:
4 Touch N Go Deadlifts @ Challenging Weight
30 Second Assault/Airdyne Sprint
Rest 2 Minutes between sets
B. Fitness Phase
Upper Body Press Vertical + Upper Body Press Assistance/Upper Body Pull Assistance + Conditioning
A. Push Press + Push Jerk Complex @ 60% of best Push Jerk: 2 reps + 1 rep x 3-4 sets, rest as needed between sets.
Look at May 18th for a heavy single in the Push Jerk
B1. Banded Pull-Aparts, 20 reps x 3 sers, rest 30 seconds between sets.
B2. DB Floor Press, 12-15 reps x 3 sets, rest 30 seconds between sets.
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C. 4-5 Sets of the following:
4 Touch N Go Power Cleans @ challenging weight
60 Meter Sled Push @ Unweighted or Sled Sprint @ 30 lbs added/20 lbs added
Rest 2 minutes between sets
C. Competition Phase
Posterior Bending/Press + Upper Body Pull/Upper Body Push/Assistance + Upper Body Assistance
A. Hang Power Clean(1 rep) + Jerk(1 rep), work to a heavy set, rest as needed between sets.
B1. Weighted Strict Supinated Pull-Ups, 5-6 reps x 3 sets, rest 60 second between sets.
B2. DB Floor Press, 8-10 reps x 3 sets, rest 60 seconds between sets.
C1. Barbell Reverse Curls, 8-10 reps x 3 sets @ 3031, rest 60 seconds between sets.
C2. Banded Push-Downs, 25 reps x 3 sets, rest 60 seconds between sets.
D. 2 Rounds of the following Shoulder Circuit:
DB Front Raises, 12-15 reps
DB Lateral Raises, 12-15 reps
DB Bent Over Rear Lateral Raises, 12-15 reps
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E. Optional Day-Aerobic Runs(Recommended) or Quick CrossFit Hitter
A. Running of the following:
1. 800 Meter Run x 2 sets, rest as long as it takes you, this is not a full effort, build on a weekly basis
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2. 400 Meter Run x 4 sets, rest as long as it takes you, this is a not full effort, build on a weekly basis
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B. 3 Rounds for time of the following:
20 Burpee Box Jump Overs
5 Overhead Squats @ 185/115 lbs
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