"Wednesday 9.13.2017"

*Gym Brief for the Week*
1. Vagabond Internal Competition Throwdown on Saturday, September 23rd
SAVE the DATE for the annual member THROWDOWN! This year we are holding this members-only competition at Vagabond from 9AM-3PM on Sept. 23rd- registration will be open soon! This is always a great day at Vagabond and is open to all fitness levels in Lifestyle and Fitness Phases (sorry, Comp group!). If you’re thinking of a great challenge or pushing yourself in a new way, think about signing up! We’ll also need lots of judges! Any questions, please ask any coach and be on the lookout for the sign up soon! Cost to compete is $25 and includes a custom t-shirt from Forever Fierce-Judges get free t-shirts! This is a great community builder and a great way to spend a Saturday with your friends and fellow members of the gym. One male and one female from both Lifestyle and Fitness will be crowned winner at the end of the day!
The Challenge will test familiar movements and energy systems that we train on a consistent basis at the group classes- All are encouraged to participate in this fun day! Here’s Some General Standards for the Vagabond Internal Competition- official workouts to be announced soon!
+
2. Vagabond Internal Competition Night Out on Saturday, September 23rd @ 8:00 pm:
We will be having a night out after the Vagabond Internal Competition for all Vagabonds to celebrate the end of the Throwdown for the night. Come join us at Stoneforge in Easton anytime after 8 pm.
+
3. Vagabond Next Beginners Class on October 2nd, 2017
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.
+
4. Vagabond Second Annual Patrick Padgett Memorial Workout on Saturday, October 14th @ 9:00 am:
Save the date for a very special memorial work out in Pat’s honor and memory.
We will be running heats from 9:00 am to 11:00 am, and will be performing the PR for Pat Workout, scaling options will be there for everyone. You can donate $20 dollars at the front door for Patrick’s family choosing for charity/donation.
Do this workout in honor of a great friend and person, but also to show your love and support for those struggling with some form of cancer everyday.
“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.”

Vagabond Post Throwdown

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
20 Second Plank Hold
5 Goblet Squats @ 30×1
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Posterior Bending/Core + Conditioning
A1. Sumo Pause Deadlift, 1 rep @ heavy weight x 5 sets, rest 60 seconds between sets.
1 Second Lowering Phase + 1 Second Pause @ Top Position
A2. Tall Kneeling Pallof Press, 8 reps/each way x 5 sets, rest 60 seconds between sets.
+
B. 2 Sets of the following:
10 Minutes on the Clock
12 KBS Russian
100 Meter Run
12 DB Box Step-Ups Total(6/each leg)
12/9 Cal Assault Bike(15/12 Cal Airdyne)
Rest 3 Minutes between sets
B. Fitness Phase
Posterior Bending/Core + Conditioning
A1. Traditional Deadlift, 2-3 x 5 sets, rest 60 seconds between sets.
We did 3-5 reps on August 30th, go up in weight from this last time
A2. Side Bridges, 25 seconds/each side x 5 sets, rest 60 seconds between sets.
+
B. 2 Sets of the following:
10 Minutes on the Clock:
10 Hang Power Cleans @ 115/75, 95/65 lbs, 75/55 lbs
200 Meter Run
10 Burpees
200 Meter Run
Rest 3 Minutes between sets
C. Competition Phase
Max Effort Upper Body Push + Oly Snatch + Upper Body Variations + Gymnastics Conditioning + Short Conditining
A. Clean and Jerk of the following:
60% x 1.1
70% x 1.1
80% x 1.1
60% x 1.1
70% x 1.1
80% x 1.1
B. Push Press Cluster, 75%, 1.1 x 5 sets, rest as needed between sets.
C. Romanian Deadlift, 60-70% of 1RM back squat, 5 reps x 5 sets, rest 1 minute between sets.
+
D. Every Minute on the Minute x 8 Minutes of the following:
3 Muscle-Ups Ring
12 Wall Balls @ 25/16 lbs
+
Rest 2 Minutes
+
Every Minute on the Minute x 8 Minutes of the following:
Odd Minute: 15/10 Cal Assault Bike
Even Minute: 30 Feet Handstand Walk
+
Rest 2 Minutes
+
Every Minute on the Minute x 8 Minutes of the following:
2 Bar Muscle-Ups
35 Double Unders
Post Comments to Group Page.