"Wednesday 7.27.2016 + SUGARWOD Tracking System for all Vagabonds"

Gym Brief for the Week

1. Vagabond Next Beginners Class on August 1st + Vagabond Referral Program:

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.

Those who refer are current Vagabond Members, if you refer someone to our next Beginners Class, and they sign up for group classes, then you will earn yourself a free month membership the following month!

Win Win for all involved!


2. SugarWOD released at Vagabond as new tracking system for data and workouts

At Vagabond, we emphasize a supportive community, measuring progress, and celebrating success all of which starts with a supportive coach to athlete relationship. We believe our commitment to these values has helped us create a world-class environment for our athletes.

To support these values, we chose the SugarWOD workout app. It’s a fun, social way to track your WODs and from day one you get to enjoy the unique community at Vagabond. You can download the app from your APP Store, and it is free to use, Vagabond will pick up the monthly costs, so people can enjoy tracking their workouts, data, and how they are feeling on a given day. Pretty cool stuff, and excited to have to offer to Vagabonds to download and track data the easy way.
You can also find it on the Vagabond webpage on the right hand side in a Black Font that says, “WORKOUTS”, and see how yourself and others are doing on a daily basis.
The Workout will be directly sent to your phone as well, when you download the app, you can use your email or Facebook account, and every night at 8 pm, you will get an update to your phone for the workout for the following day!
Download the APP now and get to tracking, and join the Vagabond CrossFit Community(BOX) as they call it.

3. Vagabond CrossFit Third Annual Internal Competition on Saturday, August 13th. Sign up will be released soon.

The third annual Vagabond Internal Competition will be taking place on Saturday, August 13th. The registration link and information is released and ready to go. There will be scaled and rx divisions, and there will be standards for each one. All Vagabonds can take part in this, no matter what level you are at during this point. Looking to have fun and have something to train for this summer, then this is the way to go!



I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of Coach Dynamic Warm-Up
3-4 Minutes of the following:
Run 100 Meters or Airdyne 20 Seconds
10 goblet squats
5 burpees
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, 1 rep @ 90% heavy x 5 sets, rest 90 seconds between sets.
Compare to April 27th for 1 rep max numbers
B1. Banded Push-Downs, 20 reps x 3 sets, rest 45 seconds between sets.
B2. DB Seated Press on Ground, 10-12 reps x 3 sets, rest 45 seconds between sets.
C. 3 Sets of the following:
10 Thrusters @ 75/45 lbs
15/12 Calorie Assault Bike or 20/15 Calorie Airdyne
10 Thrusters @ 75/45 lbs
15/12 Calorie Assault Bike or 20/15 Calorie Airdyne
Rest 2 minutes between sets
B. Fitness Phase
Posterior Bending+ Upper Body Press Assistance/Upper Body Pull Assistance + Conditioning
A. Power Clean Cluster, 1.1 @ 75% of 1RM, rest 90 seconds between sets.
Compare to July 13th, 1.1.1 cluster @ 65%
B1. Banded Leg Curls, 20 reps x 3 sets, rest 45 seconds between sets.
B2. Weighted Side Bridges, 25 seconds/each side x 3 sets, rest 45 seconds between sets.
C. 3 Sets of the following:
10 Shoulder to Overhead @ 115/75 lbs, 95/65 lbs
200 Meter Run
10 Front Squats @ 115/75 lbs, 95/65 lbs
200 Meter Run
Rest 2 minutes between sets
C. Competition Phase
Posterior Bending/Press + Upper Body Pull/Upper Body Push/Assistance + Upper Body Assistance
A. Strict Press against bands, work to a 1 rep max.
*Woman use mini orange and men use mini red*
B. Strict Press no bands, work to a heavy set of 6.
C1. DB Bench press, 8 reps x 4 sets, rest 60 seconds.
C2. Single Arm DB Row, 8/each side x 4 sets, rest 60 seconds.
D. L-Sit Chin Ups, accumulate 20 reps in total.
E. Gymnastics Fatigue Training:
6 Sets of the following:
12 Unbroken Chest to Bar Pull-Ups, rest as needed between sets.
D. Power Work
7-8 sets of the following on Assault Bike: Choose number of sets based on how much time you have to complete the following:
15-12 Cal Assault Bike Sprints, go hard on bike, rest 5-6 times greater, so if takes you 30 seconds, then rest little more than 3 minutes between each set, you might think you can go before that, but to provide the right stimulus and get almost full recovery, take the rest time.
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