Tuesday 140701

Vise / ViseDowntown

-Warm up-


10 minutes prior:
20 Single Unders
20 Right leg
20 Left leg
20 alternating
20 Double Unders

5 minutes prior:
With an empty barbell
10 Front Squats
10 Good Mornings
10 Press
8 Jump Shrugs
8 Bar Drops
5 High Hang Power clean

-Olympic Lifting-

Every minute on the minute for 5 minutes:
2 Power Cleans @ 80%.

-Strength-

Push Press - 3x3
Complete 3-3.5 minute clock. Heavier than last week.

-Conditioning-


50 Wall balls 20/14
25 Deadlifts 225/155
50 Wall balls 20/14
EMOM including the start of the workout complete 5 burpees.

-Cool Down-

Yoga Pose: Pigeon 2 minutes per leg
Couch Stretch 2 minutes per leg


Click here for a little Power Clean Reading

"Power clean teaches explosion.  The reason the clean is so critical to sports performance 
training is that it is a scalable way to develop power."   -Mark Rippetoe.  

Post all results to comments.

Monday 140630

Vise / ViseDowntown

-Warm up-

10 minutes prior:

2 Rounds
10 Kettlebell swings
10 Goblet squats
4 Alternating kettlebell snatch

5 minutes prior:

10 Single arm inverted kettlebell press per arm
(Sub: single arm kettlebell press)
10 Alternating Turkish Get Ups

-Olympic Lifting-

Snatch -  80% x2x2, 85% x1x3

Full squat variation.  Complete on a 2 minute clock.

-Strength-

Back Squat - 87% x3x3, 90% x2x2

Complete 3-3.5 minute clock.

-Conditioning-

AMRAP in 2 minutes of:
4 strict Hand stand push ups
6 toes to bar
8 Kettlebell swings 2/1.5
10 Double unders

Rest 1 min.  Repeat 5 cycles 

-Cool Down-

Calf stretch
20 PVC Pass Throughs (slow)

Post all results to comments.

Next time you see one of these Veeps, Congratulate them!  2nd place Urban Street Games.  

Saturday 140628

Vise / ViseDowntown

-Warm up-

Coach led

-Conditioning-

Every 90 Seconds complete the following:

5 bar facing burpees

1 full clean

Starting weight is 95/65, add 10# each round until failure.

Once you fail you have one more opportunity to attempt the weight in the next round.

Then

5 rounds for time:

10 alternating Dumbbell snatch 70/50

10 Ball Slams 50/30

4 Turkish Get Ups 2/1.5

======================================

Optional Strength

Back squat- 85%x3x5

======================================

-Cool Down-

Coach led

Post all results to comments.

Friday 140627

Vise / ViseDowntown 

-Warm up- 

10 minutes prior:

15 Burpees
15 Push Ups
15 Squat Jumps

5 minutes prior: 

10 Elbow to Instep
10 Hollow Rocks
20 PVC Pass Throughs

-Gymnastics- 

5x5 Deficit Handstand Push-ups
Use most difficult progression you can handle.  

-Strength-

Dead-lift:
5@65%, 5@75%, 5+@85%

Add 5# to last cycle weight used if you completed more than one rep at final weight 2 weeks ago.  

Complete on a 3 minute clock.

-Conditioning- 

5 rounds for time: 
12 Back squats at body weight (no rack)
8 burpee box jumps 24/20

-Cool Down- 

Couch Stretch

Post all results to comments.

Vise 1st Annual Tubing/Tank Trip!

Don't miss this.  Sign up today.  

Thursday 140626

Vise / ViseDowntown

-Warm up-

10 minutes prior:
2 Rounds:
200 meter run
10 inch worms

5 minutes prior:
5 Hand stand push ups (scale to wall walks)
5 Strict pull ups
5 Box jumps
10 Push ups
10 Pull ups
10 Box jumps

-Olympic Lifting-

Clean & Jerk 75% x2x2  80% x2x3

Complete on a 2.5 min clock.

-Strength-

Bench Press 3x5 
Dumbell Rows 3x10 

Complete on a 3.5 min clock. 
Heavier weight than 2 weeks ago.

-Conditioning-
5 min AMRAP
3 Muscle Ups
5 Ground to Overhead 135/95
20 Double Unders
Rest 4 minutes
Repeat 5 min AMRAP once more.

-Cool Down-
Banded Shoulder Stretch
-Overhead
-Across chest
-Behind back

Join us in Elmwood Park for a little competitive exercise FUN followed by burgers, beers, and community at Goldbergs in Dundee .

Don't let level 1 keep you from registering, there are two other options as follows:

Level 2 is 135/95

Level 3 is 115/75 and 150 meter run (stepping over bar is allowed).

Sign up here Classics #6 or just show up!!

Post all results to comments.  

Wednesday 140625

Vise / ViseDowntown

Rest Day / Open Gym

----------------------------------------
Optional: Front Squat - 87% x4x3 87% x3x2

Complete on a 2-3 minute clock.
----------------------------------------

Coach Q and a group of future CrossFit athletes.

Tuesday 140624

Vise / ViseDowntown

-Warm up-

10 minutes prior:
Row 200 meters
10 Thrusters with empty bar
5 strict pull-ups

5 minutes prior:
20 Hip Bridges
hip bridges
0:30 neck bridges
neck bridges
10 bridge push ups
bridge push ups
5 kip ups
kip ups

-Olympic Lifting-

Every minute on the minute for 5 minutes:
3 Power Cleans @ 75%

-Strength-

Push Press - 3x4

Complete 3-3.5 minute clock. Heavier than two weeks ago.

-Conditioning-

Five rounds for time:
Row 250 meters
15 Thrusters, 95/65
Rest 2 minutes

-Cool Down-

Yoga pose: Child's pose
Cat/Camel back stretch

Post all results to comments.

Monday 140623

Vise / ViseDowntown

-Warm up-

10 minutes prior:

3 rounds:
5 pull ups
10 push ups
15 air squats

5 minutes prior:

20 PVC pass throughs
10 Dumbbell windmills

Watch for windmill demo
Dumbbell windmills

-Olympic Lifting-

Snatch - 75%x2x2, 80%x2x3

Full squat variation.  Complete on a 2 minute clock.

-Strength-

Back Squat - 88% x3x5

Complete 3-3.5 minute clock.

-Conditioning-

For time:
30 pull ups
400 meter run
30 Chest to bar pull ups 
400 meter run
5 rope climbs

-Cool Down-

Banded Shoulder Stretch
-arm across
-arm behind

Post all results to comments.

Saturday 140621

Vise / ViseDowntown

-Warm up-

Coach led

-Conditioning-

Four rounds for total reps: 
1:00 sandbag get ups
Rest 1:00.
1:00 farmers carry 70/50
Rest 1:00
1:00 sandbag shoulder to shoulder (over head),
Rest 1:00 
1:00 stone to shoulder
Rest 1:00

What's a sandbag get up?  Watch this:

Sandbag get ups

======================================
Optional Strength

Back squat- 75%x3x5
======================================

-Cool Down-

Coach led

Post all results to comments.

Friday 140620

Vise / ViseDowntown 

-Warm up- 

10 minutes prior:
5 Push ups
10 Ring rows
15 Good mornings (with an empty bar)

5 minutes prior: 
10 Squat Box Jumps
10 Stone-to-Shoulder
1 Rope Climb

-Gymnastics- 

Every minute on the minute for 10 minutes:
1-5 Strict Handstand Push ups

-Strength-

Dead-lift: 40%x10, 50%x10, 60%x10

Complete on a 3 minute clock.

-Conditioning- 

In teams of 3-4, complete as many rounds as possible in 15 minutes of:
135/95 Prowler Push, 60 feet

One person at a time pushes 30 feet, down and back

-Cool Down- 

Quad Stretch, accumulate 1 minute each side
Butterfly Stretch, accumulate 2 minutes

Post all results to comments.

Olympic lifting vs WOD lifting, by our very own Nick Garcia

Thursday 140619

Vise / ViseDowntown

-Warm up-

10 minutes prior:
200 meter row
200 meter run

5 minutes prior:
2 rounds:
10 shoulder taps (scale to weight shift in handstand)
10 banded good mornings

-Olympic Lifting-

Clean & Jerk 70% x2, 75% x2, 80% x1x3 

Complete on a 2.5 min clock.

-Strength-

Bench Press 3x5 
Dumbell Rows 3x10 

Complete on a 3.5 min clock. 
Lighter weight than last week.

-Conditioning-

For time
50 cal row
40 Wallballs 20/14
30 Burpees
20 Hang Power Cleans 135/95
10 Shoulder to Overhead

-Cool Down-

Yoga Pose: Cobra
Calf Stretch

Take advantage of our Olympic lifting classes!

Post all results to comments.

Wednesday 140618

Vise / ViseDowntown

Rest Day / Open Gym

----------------------------------------
Optional: Front Squat - 70%x3x2, 75%x3x3

Complete on a 2-3 minute clock.
----------------------------------------

Downtown 4:30 getting sweaty

Post all results to comments.

Tuesday 140617

Vise / ViseDowntown

-Warm up-

10 minutes prior:
Row 500 meters

5 minutes prior:
2 rounds with an empty barbell
10 Front Squats
10 Strict Press
10 Quarter Squats (power catch position)
10 Push press 

-Olympic Lifting-

Power Clean every minute on the minute for 5 rounds.  3 reps @ 70%

-Strength-

Push Press 3x5 Back off in weight from last week's weight today. 

Complete 3-3.5 minute clock.

-Conditioning-

4 rounds for time for time

15 Deadlifts 185/125

10 Toes to Bar

15 box jumps 30/24

Rest 2 minutes between rounds

-Cool Down-
Banded Shoulder stretch 2 minutes each arm
Calf stretch 2 minutes each leg

TacFit Summer Showdown

Post all results to comments.

Monday 140616

Vise / ViseDowntown

-Warm up-

10 minutes prior:
EMOTM 3 minutes:
6 Wall Balls
6 Push ups

5 minutes prior:
With an empty bar: 
5 Back Squats
5 Overhead Squats
5 Snatch Pulls
5 Power Snatch
5 Squat Snatch

-Olympic Lifting-

Snatch - 70%x2, 75%x2, 80%x1x3

Full squat variation.  Complete on a 2 minute clock.

-Strength-

Back Squat - 75%x3x2, 80%x3x3

Complete 3-3.5 minute clock.

-Conditioning-

1 Clean & Jerk, 165/110 
1 round of "Cindy" 
2 Clean & Jerks, 165/110 
1 round of "Cindy" 
3 Clean & Jerks, 165/110 
1 round of "Cindy" 
And so on until 10 rounds are completed. 

1 round of "Cindy" is 5 pull ups, 10 push ups, and 15 Air Squats.
 
Time cap: 20 minutes.


-Cool Down-

Couch Stretch- 2 minutes each side

The Matt for Vise Night

Post all results to comments.