"Wednesday 8.3.2016"

Gym Brief for the Week

1. Vagabond Next Beginners Class on August 22nd + 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!


Group Class

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of coach option
Coach Run Warm-Up:
2 Sets of the following:
20 Seconds Airdyne/Row
Rest 10 Seconds
20 Seconds of Wall Angels
Rest 10 Seconds
20 Seconds of Indian Push-Ups
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Horizontal + Upper Body Press Assistance/Posterior Bending + Conditioning(AMRAP or Rounds)
A. Push Press, 3 reps x 8 sets, rest 30 seconds between sets. Use 55% for all sets.
Base numbers off of 1RM completed on July 20th
B1.DB JM Press, 15 reps x 3 sets, rest 45 seconds between sets.
B2. Banded Pull-Aparts, 20 reps total x 3 sets, rest 45 seconds between sets.
C. Perform the following of:
“Running Mania”
3 Rounds for time of the following:
Run 400 Meters
9 Deadlifts @ 155/105, 135/95, 115/75 lbs
15 Box Jumps or Step-Ups @ athlete chosen height
Rest 90 Seconds between sets
B. Fitness Phase
Posterior Bending+ Upper Body Press Assistance/Upper Body Pull Assistance + Conditioning
A. Power Snatch Cluster, 1.1 @ 75% of 1RM, rest 90 seconds between sets.
Compare to July 20th, 1.1.1 cluster @ 65%
B1. Banded Leg Curls, 20 reps x 3 sets, rest 45 seconds between sets.
B2. Weighted Back Extensions, 15 reps x 3 sets, rest 45 seconds between sets.
C. Perform the following of:
“Running Mania”
3 Rounds for time of the following:
Run 400 Meters
9 Hang Power Snatch @ 95/65 lbs, 75/55 lbs
15 Box Jumps
Rest 90 Seconds between sets
C. Competition Phase
Posterior Bending/Press + Upper Body Pull/Upper Body Push/Assistance + Upper Body Assistance
A. Weighted Close Grip Chin-up: 1RM. Rest 90s.
B. Strict Press: [email protected]%, [email protected]%, [email protected]%. Rest 2:00
C1. Banded Push-Downs, 25 reps x 4 sets, rest 30 seconds between sets.
C2. DB Floor Press, 10-12 reps x 4 sets, rest 30 seconds between sets.
C3. Banded Pull-Aparts, 25 reps x 4 sets, rest 30 seconds between sets.
D. Gymnastics Fatigue Training:
5 Sets of the following:
5-7 Strict Handstand Push-Ups, rest minimal amount of time between sets, best you can be, make sure you break up though into sets of 5 to 7 reps.
E. Power Work
5 sets of the following on Assault Bike: Choose number of sets based on how much time you have to complete the following:
20/15 Cal Assault Bike Sprints, rest 4-5 minutes between sets, make sure you rest the full amount, to allow the system to recover as much as possible.
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