"Wednesday 5.3.2017"

*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:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of Coach Dynamic Warm-Up
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3-4 Minutes of the following:
Run 100 Meters or Airdyne 20 Seconds
10 Second Side Bridge/each side
5 Goblet Squats @ 30×1
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Skill Set + Long Conditioning-Mix Modal Slow Moderate Work
A. Coach B Warm-Ups-Clean Progressions of the following:
Down + Up
Elbows High + Outside
Muscle Clean
Front Squat
Hang Power Clean
Hang Squat Clean
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B. Complete the following of:
From Minute 0 to Minute 12 complete the following of:
10/8 Cal Row
10 Ball Slams
10 Box Step-Ups(5/each leg)
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From Minute 12 to Minute 14 Rest During This Time
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From Minute 14 to Minute 26 complete the following of:
100 Meter Run
10 DB Curls(Double Arm)
20 Walking Lunges(10/each leg)
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Done
B. Fitness Phase
Skill Set + Long Conditioning-Mix Modal Slow Moderate Work
A. Coach B Warm-Ups-Clean Progressions of the following:
Down + Up
Elbows High + Outside
Muscle Clean
Front Squat
Hang Power Clean
Hang Squat Clean
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B. Complete the following of:
From Minute 0 to Minute 12 complete the following of:
200 Meter Run
10 Front Squats @ 115/75, 95/65 lbs
20 Double Unders(30 Single Unders)
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From Minute 12 to Minute 14 Rest During This Time
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From Minute 14 to Minute 26 complete the following of:
10/8 Cal Assault Bike(12/10 Cal Airdyne)
8 Kipping Pull-Ups(8 Jumping Pull-Ups)
20 Walking Lunges(10/each leg)
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Done
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 2, 10 minute time limit, focus on few sets, and low volume.
Look at last week, we did set of 3, April 26th, 2017
B. Every Minute, on the Minute x 8 Minutes of the following: 1 rep @ 90% of best Squat Snatch.
C. Snatch Deadlift, 80% x 3 reps x 3 sets, rest 1-2 minutes between sets.
Use straps for this movement to save wrists and foreaerms.
D. Gymnastics Skill Work:
Every Minute on the Minute x 16 Minutes of the following:
Odd Minute: 12/9 Cal Row
Even Minute: 10 Fast Kipping Handstand Push-Ups
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E. Gymnastics Skill Work:
Every Minute on the Minute x 16 Minutes of the following:
Odd Minute: 12/9 Cal Row
Even Minute: 10 Fast Toes to Bar Unbroken
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