"Wednesday 8.30.2016 + Patrick P. Memorial Workout on Saturday, October 15th"

Gym Brief for the Week
1. TRX Class Offered Starting on Sunday, September 11th @ 8:00 am + 9:00 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.
2. Vagabond Next Beginners Class on September 12th:
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.
3. First Annual Memorial Day Workout for Close Friend + CrossFitter, Patrick Padgett on Saturday, October 15th @ 9:00 am:
Vagabond will celebrate the life of close friend and CrossFitter, Patrick Padgett, as we celebrate a wonderful life and friendship that owner, Kevin O’Malley, had with his close friend. We will participate in the PR for Pat Workout, and will have scaled options for everyone taking part in the workout. We encourage all Vagabond Members to take part in this event, and if you wish, can donate $20 to a charity or foundation chosen by Patrick’s Family.
“So do me the honor of living your life like you really mean it. Go out and conquer your goals, do things that you’re a little scared of, make awesome memories that give you cool stories to tell, and love, love as much as possible, freely and genuinely. Love people, love activities, love scenes and ideas, and material things, and songs, and just love as much as you can. Enjoy your life you only get one, and value your time, you never know how much of it you really have.”
4. 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.

Kim A.

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 kettlebell swings
5 wall angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Vertical + Upper Body Press Assistance Pushing/Core + Mid-Range Conditioning
A. Strict Shoulder Press, 3 reps x 6 sets @ lightweight, rest 45 seconds between sets.
B1. DB Seated Press on Ground, 10-12 reps @ 3 second tempo hold at top x 3 sets, rest 45 seconds between sets.
B2. Banded Push-Downs, 20 reps total x 3 sets, rest 45 seconds between sets.
C. Every 4 Minutes for 16 Minutes, complete the following:
200 Meter Run
12 Wall Balls or Goblet Squats
100 Meter Row
You should complete 4 sets in total
B. Fitness Phase
Lower Body Variations + PC/Core +Mid Range Conditioning
A. Parallel Front Box Squat, 3 reps x 6 sets @ 60%, rest 30 seconds between sets.
1RM results from August 17th, look at numbers for percentages
B1. Hollow Holds, total 45 seconds perfect position, do not have to go unbroken on these, look for perfect form x 3 sets, rest 45 seconds between sets.
B2. DB Walking Lunges @ Moderate Weight, 8 reps/each leg x 3 sets, rest 45 seconds between sets.
C. Every 4 Minutes for 16 Minutes, complete the following:
200 Meter Run
12 Box Jumps
8/6 Calorie Assault Bike(12/10 Calorie Airdyne)
You should complete 4 sets in total
C. Competition Phase
Posterior Bending/Press + Upper Body Pull/Upper Body Push/Assistance + Upper Body Assistance
1) Hang Power Snatch: 4 x 3 @80%. Pause at knee for 1 ct. Rest 90s.
*Add 10# from last week.
2) Push Press: [email protected]%, 3 @85%, 1 or more @95%, [email protected]%, [email protected]%. Rest 2-3:00.
*Take 3-4 sets to work up to 75% performing triples then start your work sets.
These percentages are based off of 90% of peoples 90% of their 1RM. AMRAP sets capped at 10 Reps
3) Gymnastics Training:
A1. 20 Kip Swings on Rings total x 2 sets, rest as needed.
A2. 10 Kick Ups for Free Handstand Holds x 2 sets, rest as needed.
A3. Side Bends, 20 reps/each side x 2 sets, rest as needed.
A4. Banded Push-Downs, 25 reps x 2 sets, rest as needed.
B. Muscle-Ups, 4-5 reps unbroken x 5 sets, rest as needed between sets.
If your muscle ups are under 8 in a row, then do 2-3 reps at a time for 5 sets
4) Conditioning Barbell
15-12-9-6-3 of the following:
Unbroken Power Snatch @ 125/85 lbs, rest as long as it takes you.
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