"Welcome Rich Mclaughin, DPT, to the Vagabond Coaching Staff"(5.7.2015)


*New Part-Time Physical Therapist at Vagabond on Weekly Basis*

We would like to introduce, Rich Mclaughlin, to our coaching staff, as he takes on a part-time role at Vagabond as another way to provide out clients and athletes with the best possible advice and techniques to ensure safety and knowledge to all Vagabonds.

Rich will be with us on a bi-weekly basis to meet and greet Vagabonds on a 25 minute time slot on Monday Nights. You may sign up in advance for these sessions, and they our complimentary with your monthly membership!

I have known Kevin for many years, and we have been openly and actively communicating for several years with regards to little adjunctive exercises, treatment techniques, and other intervention in order to provide all Vagabonds, gym goers, and athletes with the means for safe and effective exercise/competition. The goal of these evaluation/treatment blocks are to provide Vagabonds with the ability to address any ailments and/or naggy anything that bothers them during their workout, after their workout, or just during everyday living. Too often simple naggy injuries go unaddressed and then lead to larger more bothersome issues.


I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of coach review:
Coach B Warm-Ups Clean:
Up and Down
Elbows High and Outside
Muscle Clean
Hang Power Clean
3-4 minutes of the following:
Row 20 Seconds
5 Goblet Squats
5 Plank Walk-Outs
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense + OTMEM + Maximum Aerobic Power Sessions
A1. Deadlift, 2 reps x 4 sets @ 80-85% of 1RM, rest 1 minute between sets.
A2. Ring Front Lean Rest, 45 seconds total accumulation x 4 sets, rest 1 minute between sets.
B. 12 Minute AMRAP of the following:
15 Cal Row
7 Kettlebell Swings
7 Box Jumps
Rest 4 Minutes
3 Rounds of the following:
Run 400 Meters or Row 400 Meters
100 Meter KB or DB Farmer Carry @ 44 lbs/26 lbs
15 Goble Squats or Wall Balls
B. Fitness Phase
CrossFit Tester/Community Builder + Core
A. Clean Complex: Clean Pull(+3 reps) + Mid Thigh Squat Clean(+1 rep) x 5 sets, rest 2 minutes between sets.
B. 12 Minute AMRAP of the following:
Run 200 Meters
7 Burpees
10 Wall Balls
Rest 4 Minutes
3 Rounds of the following:
Run 400 Meters or 35 Calorie Airdyne or 20 Calorie Assault Bike
15 Toes to Bar or Box Jumps-Athlete Choice
5 Hang Power Snatches @ 115/75 lbs, 95/65 lbs, 85/55 lbs
C. Competition Phase
Rest Day or Zone 1 Day or Mobility Day
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
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