"Wednesday 8.10.2016 + Vagabond Internal Competition this Saturday, August 13th"

Gym Brief for the Week

1. Vagabond Next Beginners Class on August 22nd 

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. 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:
Row 100 Meters or Airdyne 20 Seconds
10 goblet squats
5 wall angels
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, 3 reps x 8 sets, rest 30 seconds between sets. Use 55% for all sets.
Base numbers off of 1RM completed on April 27th
B1. DB Floor Press, 15 reps x 3 sets, rest 45 seconds between sets.
B2. Banded Push-Downs, 20 reps total x 3 sets, rest 45 seconds between sets.
C. 4 Sets of the following:
200 Meter Run
15 Push Press @ 95/65, 75/55, 65/45 lbs  or Moderate DB Weight
15 Box Step-Ups
Rest 3 Minutes between sets
B. Fitness Phase
Posterior Bending+ Upper Body Press Assistance/Upper Body Pull Assistance + Conditioning
A. Power Clean, 1 rep x 5 sets @ 85% of 1RM, rest 60 seconds between sets.
Compare to July 27th, 1.1 cluster @ 75%
B1. Back Extensions, 20 reps x 3 sets, rest 45 seconds between sets.
B2. Weighted Straight Leg Sit-Ups Anchored, 20 reps total x 3 sets, rest 45 seconds between sets.
C. 4 Sets of the following:
250 Meter Row @ Hard Pace
15 Hang Power Cleans @ 115/75 lbs, 95/65 lbs
12 Lateral Burpees
Rest 3 Minutes between sets
C. Competition Phase
Posterior Bending/Press + Upper Body Pull/Upper Body Push/Assistance + Upper Body Assistance
Bench Press:1RM
D. Gymnastics Fatigue Training:
5 Rounds of the following:
4-5 Muscle-Ups Unbroken to best ability, rest as needed between rounds, complete as fast as possible.
E. Power Work
3 sets of the following on Assault Bike: Choose number of sets based on how much time you have to complete the following:
30/25 Calorie Assault Bike @ 85% Hard Effort, rest 6-8 minutes in between each set, go hard on these calories, and rest full amount of time.
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