Gym Brief for the Week
1. TRX Class Offered Starting on Sunday, September 11th @ 8:00 am for 6 Week Class Every Sunday
TRX Suspension Training – This 6 week, 55 minute long class consists of body weight exercises that develop strength, balance, flexibility and core strength simultaneously along with improving your metabolic conditioning. The suspension training straps help even the newest member to exercise gain strength and core stability. Every exercise can be as challenging as the user makes it. Just alter your angle to the anchor to use more or less of your body weight. This full body workout will leave you impressed with how little equipment you need in order to get an intense workout. TRX small group classes are limited to 6 participants.
2. 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.
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3. 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.
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 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, 2 reps x 8 sets, rest 30 seconds between sets. Use 65% for all sets.
Base numbers off of 1RM completed on April 27th
B1. Weighted Push-Ups(Can Use Weighted Vests or Plates on Back) 12-15 reps x 3 sets, rest 45 seconds between sets.
People can scale to Box Push-Ups for Proper Technique @ same rep scheme
B2. Banded Pull Aparts, 20 reps total x 3 sets, rest 45 seconds between sets.
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C. Every Minute on the Minute x 20 Minutes of the following:
Odd Minute: 30 second Calorie Row
Even Minute : 5 Burpees + 20 Double Unders or 40 Jump Rope Singles
B. Fitness Phase
Posterior Bending+ Upper Body Press Assistance/Upper Body Pull Assistance + Conditioning
A. Front Squat, build to a 1 rep max or heavy single for the day, 12 minute time limit.
Compare to March 18th, 2016
B1. Banded Leg Curls, 20 reps x 3 sets, rest 45 seconds between sets.
B2. Weighted Straight Leg Sit-Ups or Anchored, 20 reps total x 3 sets, rest 45 seconds between sets.
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C. Every Minute on the Minute x 20 Minutes of the following:
Odd Minute: Assault/Airdyne 30 Seconds
Even Minute: 6 Box Jumps + 6 Hang Power Cleans @ 135/95, 115/75 lbs
C. Competition Phase
Posterior Bending/Press + Upper Body Pull/Upper Body Push/Assistance + Upper Body Assistance
1) Hang Power Snatch: 4 x 3 @70-75%. Pause at knee for 1 ct. Rest 90s.
2) Push Press: 5@65%, 5@75%, 5+@85%, 5@75%, 5+@65%. Rest 2:00
Percentages based on 90% of your 1RM Push Press. Same as from the squats on Monday, perform at 90% of your 1 rep max, so get your number at 90% of your 1 rep max, and then do 90% of that number.
3) DB Rows: 4 x 12 ea. AHAP. Rest 60s.
4) Accumulate the following:
50 DB Side Bends Total(25/each side)
75 Banded Push-Downs
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D. Gymnastics Fatigue Training:
3 Sets of the following:
20 Unbroken Chest to Bar Pull-Ups, do the best you can of hitting 20 chest to bar pull-ups you can, rest as long as you need to ensure you can hit 20 reps or come close to hitting 20 reps unbroken chest to bar.
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E. Power Work Test Aerobic
3 Sets of the following:
50/40 Calorie Assault Bike Sprints, rest 6-8 minutes between sets or when you feel 90% recovered or heart rate below 90 BPM.
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