Class Workouts: January 2014

Saturday 140201

Vise / Vise Downtown

-Conditioning-

As many reps as possible in 20 minutes of:
50 Wall Ball 20/14
50 Double unders
40 Box Jumps 24/20
40 Toes 2 Bar
30 C2B Pull ups
30 Burpees
20 Cleans 145/100
20 Jerks 145/100
10 Snatches 145/100
10 Muscle Ups

Scale loads as necessary. Movement subs will be released in class.

-Community Workout-

In teams of 2, ten rounds for time of:

160 Double Unders

10 Jumping Pull ups

20 Burpees

30 Air Squats

160 Double Unders

Scale double unders to single unders, 2 to 1. For example, one teammate can do 80 double unders and the other teammate can do 160 single unders.

Post all results to comments.

Friday 140131

Vise

-Conditioning-

A.
Every minute, on the minute, for 20 minutes:
Odd Minutes: Row 15 calories
Even Minutes: 1-5 Strict Handstand Push ups or Best Push up

For this workout, we will skimp on the normal scaling requirements and allow you to choose something you feel would help you get closer to the Rx movement. Use an ab mat or two without plates or something harder but this is your chance to get better. Please ask questions.

B.
Single Arm DB Rows 4x10 reps, each arm

Use as heavy a weight as you can with clean, crisp movement.

Vise Downtown

-Conditioning-

A.
Every minute, on the minute, for 20 minutes:
Odd Minutes: 20 Double Unders
Even Minutes: 1-5 Strict Handstand Push ups or Best Push up

For this workout, we will skimp on the normal scaling requirements and allow you to choose something you feel would help you get closer to the Rx movement. Use an ab mat or two without plates or something harder but this is your chance to get better. Please ask questions.

B.
Bent Over Barbell Rows 4x10 reps

Use as heavy a weight as you can with clean, crisp movement.

-Strength Class-

A. Dead-lift 4x4
B. Press 4x4

AW
3x
Barbell Lateral Lunges, 8 each leg
Rest 45 seconds
DB High Pulls from the Hang, 20 reps
Rest 45 seconds

Post all results to comments.

Thursday 140130

Vise / Vise Downtown

-Strength-

A.
Back Squat 3-3-3-3-3 reps

First set at 80%. Complete on 3 minute clock.

-ATP/CP Battery Test-

B.
As many reps/rounds in 4 minutes as possible of:
Power Clean

Use 90% of your 1RM up to 225/155. This is very important.

-Sprint Conditioning-

C.
15-12-9 reps for time of:
Power Cleans
Burpees (reach to the sky, not clap)

Scale power cleans to about 45% of 1RM, up to 115/75. Also, if your 45% is less than 75/55, use 75/55 and consider dropping reps to 12-9-6.

Post all results to comments.

Wednesday 140129

Vise / Vise Downtown

Rest Day / Open Gym

-Strength Class-

Back Squat 4x4
Weighted Pull up 4x4

AW
3x
Glute Ham Raises, 7 reps
Rest 45 seconds
Banded (Blue) Shoulder Press, max reps
Rest 45 seconds

Watch this if you have time. It's a very important piece to the puzzle, CrossFit's three dimensional definition of Fitness.

Tuesday 140128

Vise / Vise Downtown

-Conditioning-

A.
Every minute, on the minute, for 10 minutes:
5 Push Jerks

Start at 50% of 1RM (up to 115/75) and increase load each minute.

B.
Two rounds, each for time, of:
Row 250 meters
15 Kettlebell Swings, 2/1.5 pood
25 Burpees
15 Kettlebell Swings, 2/1.5 pood
Row 250 meters

Rest exactly 10 minutes between rounds. The clock will be continuously running.

Post all results to comments.

Monday 140127

Vise / Vise Downtown

-Olympic Lifting-

Snatch 2-2-2

This is the full squat variation. Rest as needed between attempts.

-Conditioning-

For time:

50 Hand Release Push ups

Then,

21-15-9

Overhead Squats 135/95

Toes to Bar

Then,

100 Double unders

Strength Class

A. Power Clean 4x4

B. Bench Press 4x4

Ring Rows (30 deg angle), max reps

Rest 45 seconds

Strict Toes 2 Bar, x12-15

Rest 45 seconds

Post all results to comments.

Saturday 140125

Vise Downtown

(Vise will not be holding any classes due to the competition but will hold open gym from 2-5. Downtown will run as scheduled)

-Conditioning-

As many reps/rounds as possible in 10 minutes of:

5 Burpees

10 Hang Power Cleans (95/63)

20 Double Unders

Rest 4 minutes

As many reps/rounds as possible in 10 minutes of:

Run 400 meters

15 Wall Balls 20/14

10 Box Jumps, 20 inch box

-Community Workout-

As many reps/rounds as possible in 10 minutes of:

5 Burpees

10 Air Squats

20 Double Unders (80 single Unders)

Rest 4 minutes

As many reps/rounds as possible in 10 minutes of:

Run 400 meters

15 Ball Slams, 30/20

10 Box Jumps, 20 inch box

This workout is also the same for Sunday at 9 am and 12 pm in CB.

Post all results to comments.

Friday 140124

Vise / Vise Downtown

-Conditioning-

A.
On a continuous running 12 minute clock, complete the following for max reps:
AMRAP 0-4 minutes:
15 Thrusters, 100/65
15 C2B Pull ups
AMRAP 4-8 minutes:
10 Wall Balls, 20/14
10 Kettlebell Swings, 1.5/1 pood
AMRAP 8-12 minutes:
15 Thrusters, 100/65
15 Pull ups

B.
Four rounds, for quality of:
20 Ab Mat Sit ups
20 Hollow Rocks
20 Band Pull Aparts

-Strength Class-

Dead-lift 4x5

Press 4x5

DB Walking Lunges, 16 steps

Rest 45 seconds

Green Band Face Pulls, max reps

Rest 45 seconds

Post all results to comments.

Thursday 140123

Vise / Vise Downtown

-Conditioning-

A.
For time:
30 Squat Snatches, 135/95

At the top of every minute, complete 20 double unders before continuing on with snatches. For this workout, you may not catch high and then overhead squat. If you don't catch directly in a squat, the rep will not count.

Scale load to 115/85, 95/75, or 75/65 (more if you have to).

B.
Every minute, on the minute, for 10 minutes:
Odd Minutes - Toes 2 Bar, 10 reps
Even Minutes - Alternating Pistols, 8 reps

Post all results to comments.

Wednesday 140122

Vise / Vise Downtown

Rest Day / Open Gym

Come in and make up a workout from the last couple of days or even from late last week or work on your Olympic lifts. Either way, come with a plan. Coaches will be available for direction and guidance.

-Strength Class-

A. Back Squat 4x5

B. Weighted Pull up 4x5

DB RDL's, 12 reps

Rest 45 seconds

40/25# DB Press, max reps

Rest 45 seconds

Post all results to comments.

Tuesday 140121

Vise / Vise Downtown

-Strength-

A.
Dead-lift 3-3-3-3-3 reps

Complete on a 3 minute clock. These are NOT touch and go reps. Reset every rep. Also, you are required to wear LONG SOCKS.

-Conditioning-

B.
As many rounds/reps as possible in 5 minutes of:
155/105 Dead-lifts, 7 reps
7 Bar Over Burpees

Post all results to comments.

Monday 140120

Vise / Vise Downtown

-Conditioning-

Every minute, on the minute, for as long as possible:

3 Power Cleans, 135/95

3 Front Squats, 135/95

3 Jerks, 135/95

Once you cannot complete the required amount of reps within a minute, part A is over for you. Scale to 115/85, 95/75, or 85/65. Nothing lower or inbetween.

Tabata Handstand Holds

Tabata is 20 seconds of work followed by 10 seconds of rest for 8 rounds. Best score is 2 minutes and 40 seconds in a handstand.

-Strength Class-

A. Power Clean 4x5

B. Bench Press 4x5

Ring Rows (45 deg angle), max reps

Rest 45 seconds

Ab Mat Sit ups, max reps in 60 sec

Rest 45 seconds

Post all results to comments.

Saturday 140118

Vise / Vise Downtown

-Conditioning-

A.
Partner "Angie"
For time:
100 Pull ups
100 Push ups
100 Ab mat Sit ups
100 Air Squats

B.
For time:
135#/95# Front Rack Walking Lunges, 60 steps
Row 120 Calories

Both workouts are partner workouts and completed with the same partner. If you do not have pull ups, substitute strict pull ups with a band only. Nothing higher than a green/blue combination. Scale reps to 75 per or even 50 per, if needed.

-Free to Community-

With a partner, complete the following for time:
40 Ring Rows (45 degree angle)
60 Burpees (reach instead of clap)
80 Ab mat Sit ups
100 Air Squats
150 Calories
100 Air Squats
80 Ab mat Sit ups
60 Burpees (reach instead of clap)
40 Ring Rows (45 degree angle)

This workout will be completed Saturday at 10:30 am at our downtown location and Sunday at both 9 am and 12 pm at our Council Bluffs location. These three classes are free to attend by anyone wanting to try out our program.

Post all results to comments.

Friday 140117

Vise / Vise Downtown

-Conditioning-

For time:

10 Snatches 135/95
5 Back Squats, 135/95
8 Snatches 145/100
10 Back Squats, 145/100
6 Snatches 155/105
15 Back Squats, 155/105
4 Snatches 165/110
20 Back Squats, 165/110

B.

As many rounds as possible in 5 minutes of:
Partner Prowler Pushes

60 ft down and back 90/45

-Strength Class-

A. Dead-lift 5x2

B. Press 5x2

DB Walking Lunges, 16 steps

Rest 45 seconds

Green Band Face Pulls, max reps

Rest 45 seconds

Post all results to comments.

Thursday 140116

Vise / Vise Downtown

-Conditioning-

A.
For time:100 Burpees

Every 2 minutes including the beginning of the workout: 5 strict pull-ups

-Strength Test-

B.
In 8 minutes, build to a heavy complex of:6 hang cleans and 1 strict press

Post all results to comments.

Wednesday 140115

Vise / Vise Downtown

Rest Day / Open Gym

Come in and work on your Olympic lifts, gymnastics, or make up a workout you missed earlier in the week. Coaches will be available to assist you.

Rest day watching and reading:

http://library.crossfit.com/free/video/CFJ_Bartendaz3.mp4

http://library.crossfit.com/free/pdf/CFJ_12_2013_Bartendaz_Cecil5.pdf

Get on Youtube and search for Bartendaz. Really cool stuff.

-Strength Class-

Back Squat 5x2

Weighted Pull up 5x2

DB RDL's, 12 reps

Rest 45 seconds

40/25# DB Press, max reps

Rest 45 seconds

Post results to comments.

Tuesday 140114

Vise / Vise Downtown

-Conditioning-

A.
As many rounds/reps as possible in 10 minutes of:
1 Clean and Jerk, 225#/135#
5 Pull ups
10 Push ups
15 Air Squats

B.
For time:
Row 1000 meters

Post all results to comments.

Monday 140113

Vise / Vise Downtown

-Conditioning-

A.
Three rounds for max reps of:
No Push up Burpee Box Jump Overs, 24"/20," 1 minute
Toes to Bar, 1 minute
Dead-lifts 225#/155#, 1 minute
Rest 1 minute

Scale loads as needed. For dead-lift, use a weight that is 50% of your 1RM if you would like the most of this workout.

B.
Every minute, on the minute, for 12 minutes of:
Odd Minutes: 5 Overhead Squats, use 50% of 1RM
Even Minutes: 40 Double Unders

For overhead squats, don't hesitate to scale up if you feel it is in the cards.

-Strength Class-

Power Clean 5x2

Bench Press 5x2

Ring Rows (45 deg angle), max reps

Rest 45 seconds

Ab Mat Sit ups, max reps in 60 sec

Rest 45 seconds

Post all results to comments.

Saturday 140111

Vise / Vise Downtown

-Conditioning-

Complete the following for time:

30 Back Squats, 205#/135#

30 Shoulder to Overhead, 155#/105#

30 Snatches, 115#/80#

No rack. If you scale one, you scale them all. Choose from the following:

185/115

135/95

95/65

155/105

115/80

75/55

Three minute cap:

Row 500 meters

As many burpees as possible

-Open to the Public Workout-

Your open to the public workouts are Saturday at 10:30 am at our downtown location and Sunday at 12 pm at our Council Bluffs location.

The workout is:

As many reps as possible in 3 minutes of:

5 Front Squats, empty bar

Walking Lunges, 10 steps

15 Box Jumps, 20 inch box

Rest 1 minute. Repeat for a total of 5 times.

Post all results to comments.

Friday 140110

Vise / Vise Downtown

-Conditioning-

For Time:

50 Box Jumps 24/20

50 Jumping Pull ups

50 Kettlebell Swings 35/25

Walking Lunges, 50 steps

50 Knees to Elbow

50 Push Press, 45/35

50 Good Mornings 45/35

50 Wall Balls 20/14

50 Burpees

50 Double unders

Choose from 40 or even 30 reps if needed. If you logged the last time, check what reps you went with and increase a little. Cut off is 30 minutes.

-Strength Class-

A. Dead-lift 5x3

B. Press 5x3

Increase load per set. Rest 2-2.5 minutes between sets.

DB Walking Lunges, 16 steps

Rest 45 seconds

Green Band Face Pulls, max reps

Rest 45 seconds

Post all results to comments.

Thursday 140109

Vise / Vise Downtown

-Conditioning-

A.
Every minute on the minute for 12 minutes of:

Odd Minutes - 5 Dead-lifts, 60% of 1RM (up to 275/175)
Even Minutes - 8 Pull ups followed by 4 Alternating Pistols

Scale pull ups to 8 kettlebell swings, 1.75/1.25 pood and pistols to 4 super high wall balls, 20/14

B.
For time:
90-60-30 Air Squats
60-40-20 Ab Mat Sit ups
30-20-10 Hand Release Push ups

Post all results to comments.

Wednesday 140108

Vise / Vise Downtown

Rest Day / Open Gym

Come in to work on weaknesses or make up a missed workout. Coaches will be available to help upon request.

-Strength Class-

A. Back Squat 5x3

B. Weighted Pull up 5x3

Work up in weight for both movements. Rest between 2-2.5 minutes between sets.

DB RDL's, 12 reps

Rest 45 seconds

40#/25# Seated DB Press, max reps

Rest 45 seconds

Post results to comments.

Tuesday 140107

Vise / Vise Downtown

-Conditioning-

As many rounds/reps as possible in 4 minutes of:
4 Thrusters, 135/95
8 Pull ups
15 Double Unders

Rest 4 minutes

As many rounds/reps as possible in 3 minutes of:
6 Thrusters, 95/65
6 Pull ups
20 Double Unders

Rest 3 minutes

As many rounds/reps as possible in 2 minutes of:
8 Thrusters, 75/55
4 Pull ups
25 Double Unders

Scale loads as needed.

-Accessory Work-

Pendlay Rows x5 (reps) x5 (sets) [Demo]

Post all results to comments.

Monday 140106

Vise

-Conditioning/Power-

Three rounds, each for time and load, of:

Row 500 meters

5 Stone to Shoulders

50 foot Prowler Push, 135/95

Rest 2 minutes

Power Snatch + Hang Squat Snatch + Full Snatch

Rest 1 minute

-Strength Class-

A. Power Clean 5x3, rest 2 min b/w

B. Bench Press 5x3, rest 2-3 min b/w

Ring Rows (45 deg angle), max reps

Rest 45 seconds

Ab Mat Sit ups, max reps in 60 sec

Rest 45 seconds

Vise Downtown

-Conditioning/Power-

Three rounds, each for time and load, of:

Row 500 meters

5 Stone to Shoulders

50 foot Sled Drag, 135/95

Rest 2 minutes

Power Snatch + Hang Squat Snatch + Full Snatch

Rest 1 minute

---------------------------

Post all results to comments.

Saturday 140104

Vise / Vise Downtown

-Conditioning-

Complete each triplet as fast as possible. These are to be treat like sprints.

Row 400 meters

30 Kettlebell Swings 70/53

20 Burpees

Rest 8 minutes

Row 400 meters

45#/25# Plate Overhead Walking Lunges, 30 steps

20 Pull ups

Rest 8 minutes

Row 400 meters

30 Wall Balls 30/20

20 Squat Cleans 95/65

Scale weights and/or reps as needed to finish each unbroken.

The 10/10:30 am classes will be a team version of the above.

Post all results to comments.

Friday 140103

Vise / Vise Downtown

-Conditioning-

Five rounds for time of:

12 Box Jumps 30/24

9 Handstand Pushups

6 Power Cleans 185/135

Scale loads as needed. For hspu, Rx is hands on blue plates, head to ab mat. You may scale to thinner plates otherwise, substitute 4 full wall walks that begin with a perfect push up for each one. Anything lower than 30/24, step ups are not allowed.

-Strength-

Within a 15 minute time period, alternate between weighted pull ups and weighted dips, trying to find the heaviest weight for both.

Rest between 30 and 60 seconds between transitions.

-Skill-

AMRAP in 5 minutes of:

30 Unbroken Double Unders

(Scale: lesser number of unbroken and stick with it)

Post all results to comments.

Thursday 140102

Vise/Vise Downtown

-Strength-

Within a 15 minute time period, find the heaviest load you can complete the following of:

Squat Clean +

5 Front Squats

-Conditioning-

Eight rounds for max meters of:

Rowing, 30 seconds

Rest 2 minutes

Post all results to comments.