Friday 140801

Vise / ViseDowntown

-Warm up-

10 minutes prior:

2 rounds:
10 alternating cartwheels
5 burpee broad jumps

5 minutes prior:
10 inch worms
10 good morning with an empty barbell
10 alternating lunges
10 push press

-Gymnastics-

Five rounds of:

Handstand Walk, max distance

1 Rope Climb

-Strength-

Deadlift – 5@65%, 5@75%, 5+@85%

Increasing weight by 5# from your last cycle if you can.

-Conditioning-

Every minute on the minute for 10 minutes:
Sprint 100 meters

-Cool Down-

Foam roll
-Quads
-Hamstrings
-Lower Back

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It's Bro Tank Friday.

Thursday 140731

Vise / ViseDowntown

-Warm up-

10 minutes:
4 Frames of “Rowling” (1 burpee penalty for every meter over/under 100m)
"Rowling"

5 minutes:
2 rounds:
10 Deck Squats
5 Strict pull ups

-Olympic Lifting-

Clean & Jerk - 5x3 (70-80%)

Challenging but not max effort

-Strength-

Bench Press – 15 minutes to build to 3rm

DB Row– Accumulate 30 reps /arm ahap

-Conditioning-

Four rounds on a 3 minute clock of,
2 rounds of "Mary"
5 HSPU
10 Pistols
15 Pull ups
Then,
AMRAP wallballs 20/14

Rest 1 minute. Score is wall ball reps.

-Cool Down-

Quad Stretch

Foam Roll: Back

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Hats!!

Vise / ViseDowntown

Rest Day / Open Gym

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Make it in today to mobilize, actively recover, or make up a workout.

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Mike Collins! Thanks for all you do for Vise/ViseDowntown!

Tuesday 140729

Vise/ViseDowntown

-Warm up-

10 minutes:

8 strict pull ups

2 rope climbs

1 legless rope climb (or one more rope climb)

5minutes:

3 rounds:

8 KB swings

1 Max distance handstand walk (or 1 wall walk)

-Olympic Lifting-

Power Clean

Every minute on the minute for 8 minutes

3x70%

-Strength-

Push Press 3-3-3

Complete on a 2 minute clock

Finish heavier than last week.

-Conditioning-

10 Rounds for time:

5 Deadlifts 95/65

5 Hang Power Cleans 95/65

5 Push Press 95/65

5 Burpees

-Cool Down-

Banded shoulder stretch

-arm across

-arm overhead

-arm behind

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Happy Belated Birthday Burke.

Monday 140728

Vise/ViseDowntown

-Warm up-

10 minutes:

2 rounds:

20 Air Squats

Row 250 meters

5minutes:

Banded Squat Stretch (Accumulate 1 minute)

Banded Squat Stretch video

10 DB Strict Press

10 DB Squat Clean

10 Alternating DB Snatch

-Olympic Lifting-

Snatch – 5x3 (70-80% challenging, but not max effort)

Complete on a 2 minute clock.

-Strength-

Back Squat - 15 minutes to build a 3 rep max

-Conditioning-

21-15-9

Back Squat 155/105

400 meter run

No rack

-Cool Down-

Foam Roll:

-Back

-Quads

-Hamstrings

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Coach Katie doing work

Saturday 140726

Vise/ViseDowntown

Ladder (9 am only in Council Bluffs)

Front Squat

The front squat ladder will be run on a 60 second clock. At the top of every minute, you will complete 5 burpees before attempting your front squat. You may either squat or power clean the bar to the shoulders but a front squat must occur after the fact. This means, you must stand the bar all the way up and then front squat it.

Challenge (8:30 am downtown or 10 am in Council Bluffs)

For time:

90#/50# Prowler Push, 10 trips

30 Overhead Squats, 135/95

50 Burpee Box Jump Overs, 24/20 inch box

90#/50# Prowler Push, 5 trips

15 Overhead Squats, 135/95

25 Burpee Box Jump Overs, 24/20 inch box

Scaled is overhead squats at 95/65 otherwise all else remains the same.

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Last weeks ladder day Saturday, don't miss this week.

Friday 140725

Vise / ViseDowntown

-Warm up-

10 minutes prior:

20 air squat

20 walking lunges

5 minutes prior:

10 PVC Good Mornings

10 PVC Pass throughs

10 Push ups

10 Broad jumps

-Gymnastics-

Every minute on the minute for 10 minutes
Odd: 4-6 pistols
Even: 3-4 HSPU

For both movements increase the number of reps each round. When or if you fail, start back at the original rep scheme.

-Strength-

Speed Dead-lift:
Every minute on the minute for 10 minutes
2 reps at 50%

-Conditioning-

10-8-6-4-2
Squat clean 135/95
Push Press 135/95
Strict pull ups

-Cool Down-

Quad stretch
Sit-and-twist

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Thursday 140724

Vise / ViseDowntown

-Warm up-

10 minutes prior:
9-6-3
dumbbell thrusters
pull-ups

5 minutes prior:
10 alternating Turkish get ups
10 Russian kettlebell swings
10 kettlebell swings
10 double kettlebell squat clean

-Olympic Lifting-

Clean & Jerk -
80% x1, 83% x1, 86% x1, 88% x1, 90% x1

Complete on a 2 minute clock

-Strength-

Bench Press - 3-3-3-3 (increasing weight)
super set with
Dumbell Rows - 4x8 (sets across)

Complete on a 3.5 min clock.

-Conditioning-

10 minute AMRAP of:
15 Kettlebell Swings 2/1.5
10 Toes 2 Bar
Run 200 meters

-Cool Down-

Forearm bar smashes
Calf Stretch

Grandma Angie flipping tires

Wednesday 140723

Vise / ViseDowntown

Rest Day / Open Gym

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Optional: Front Squat - Build up to 85% x2

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Not sure what workout to do? How about a trip to "Frantasy Land"

"Frantasy Land"

For time:
21-15-9 reps of:
65-lb. thrusters
Pull-ups
15-12-9 reps of:
75-lb. thrusters
Chest-to-bar pull-ups
12-9-6 reps of:
95-lb. thrusters
Bar muscle-ups

Here's the link to all the CrossFit Games workout happening in Carson this weekend.

http://games.crossfit.com/workouts/games

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Tuesday 140722

Vise / ViseDowntown

-Warm up-

10 minutes prior:
Every minute on the minute for 3 minutes
100 meter row
4 Basic bridge push ups

5 minutes prior:
5 strict pull ups
10 burpees
10 box jumps
5 strict pull ups

-Olympic Lifting-

Every minute on the minute, for 7 minutes:
2 Power Cleans x 75%

-Strength-

Push Press - 3-3-3

Complete on a 2-2.5 minute clock. Heavier than last week's 3x3 push presses.

-Conditioning-

On a 3 minute clock, complete the following for time:
3 rounds of "Cindy"
5 pull ups
10 push ups
15 air squats
then AMRAP deadlifts 275/185

Rest 1 minute. Repeat for 4 rounds

-Cool Down-

Sit-and-twist
Wrist/Forearm Stretches

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Monday 140721

Vise/ViseDowntown

-Warm up-

10 minutes:

50 Double Unders
10 Jump Squats
5 Wall Walks

5minutes:

10 Dumbbell Windmills (each side)
50 Banded Good Mornings

-Olympic Lifting-

Snatch – 80%x1, 83%x1, 86%x1, 88%x1, 90%x1

Complete on a 2 minute clock.

-Conditioning-

3 Rounds, each for time of:

Every 6 minutes

Row 500 meters

Run 400 meters

-Cool Down-

Couch Stretch

Yoga pose - pigeon pose

CrossFit Games kick off this week. Here's your link to stay in the loop! http://games.crossfit.com/

Who wants to get together to watch some elite athletes kill it? Let's make it happen, games will air on ESPN this year.

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Saturday 140719

Vise/Vise Downtown

Get in for a workout Saturday!

CB Vise at 9 am:

Olympic Lifting Ladder of:
Above the knee hang clean + Below the knee hang clean

A buy in must be completed prior to each bar attempt.
Buy in will be announced at the beginning of class.

CB Vise at 10 am/Vise Downtown at 830 am:

Coach led Challenge
2 Rounds for time:
20 Wall Balls 30/20
20 Chest 2 Bar pull ups
20 Burpees
150 Air Squats
1 mile run

Vise Downtown at 930 am:

Community workout of Coach's choice.
Invite friends and family to join us for a great workout.
Members and Non-Members welcome.

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Norita at The Duo 2014

Friday 140718

Vise / ViseDowntown

-Warm up-

10 minutes prior:
Row 500 meters

5 minutes prior:

10 alternating dumbbell snatch

10 Romanian dead lift

10 Sqaut cleans

10 overhead lunge

-Gymnastics-

Handstand Walks

-Strength-

Dead-lift:
5 @ 75%, 3 @ 85%, 1+ @ 95%
Complete on a 3 minute clock.

-Conditioning-

TABATA Dumbbell Thrusters, 40/25

-Cool Down-

Forearm/wrist stretch
Wrist and forearm stretches

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Vise Golf Outing 2014

Thursday 140717

Vise / ViseDowntown

-Warm up-

10 minutes prior:
20 single unders
20 right foot single unders
20 left foot single unders
20 alternating single unders
20 backward single unders
10 double unders

5 minutes prior:
2 Rounds:
10 alternating Renegade Rows
10 alternating Punter's Kicks

-Olympic Lifting-

Clean & Jerk -
80% x1, 85% x1x3, 80% x1

-Strength-

Bench Press - 3-3-3-3
super set with
Dumbell Rows - 4x8 (sets across)

Complete on a 3.5 min clock.

-Conditioning-

For time:

500 meter row

50 double unders

25 burpee touch to 6 inch target above reach

-Cool Down-

Sit-and-twist
Sit-and-reach
Arm circles

Need a little extra help with Double Unders?

Take a peak at this video from CrossFit.com

Double Unders

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Wednesday 140716

Vise / ViseDowntown

Rest Day / Open Gym

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Optional: Front Squat - 90% x2x4

Complete on a 2-3 minute clock.
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Check out this article on the Front Squat for help with shoulder and wrist mobility.

Front Squat

Post all results to comments.

Tuesday 140715

Vise / ViseDowntown

-Warm up-

10 minutes prior:
Run 200 meters
10 Burpees
20 Russian Twists (https://www.youtube.com/watch?v=wkD8rjkodUI)

5 minutes prior:
10 Letter I, T, Y, and ILY's w/ Band (https://www.youtube.com/watch?v=VkQ_wtU6foo)
10 Inch Worms

3 rounds:
1 Wall Walk
6 Shoulder Taps

-Olympic Lifting-

Every minute on the minute, for 6 minutes:
3 Power Cleans x 70%

-Strength-

Push Press - 3-3-3

Complete on a 2-2.5 minute clock. Heavier than last week's 3x3 push presses.

-Conditioning-

As many reps as possible in 5 minutes of:
7 Toes 2 Bar
7 Kettlebell Swings 2/1.5
7 Push ups

Post all results to comments.

Vise's Olympic lifting classes are offered on Monday and Wednesday evenings at both locations. In Omaha at 6:30 pm and in Council Bluffs at 5:30 pm.

Monday 140714

Vise/viseDowntown

-Warm up-

10 minutes:

3 rounds of

3-5 strict pull ups

3-5 hs walk attempts

5minutes:

50 jumping jacks

Elbow to Instep, 5 each side

Forward Kicks, 10 each side

-Olympic Lifting-

Snatch – 80%x1, 85%x1x3, 80%x1

Complete on a 2 minute clock.

-Strength-

Back Squat - 90%x2x4

Complete on a 3-3.5 minute clock.

-Conditioning-

15-12-9 reps for time of:
Power Snatch 115/75
C2B Pull ups

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Saturday 140712

Vise / ViseDowntown

-Warm up-

Coach led

-Olympic Lifting-

5 sets, increasing weight of complex
Clean + hang clean x2 + Front Squat + Jerk

Complete on 2.5 min clock.

-Conditioning-

15 min AMRAP in teams of 2 (or 3):

5 stone 2 shoulder

2 tire flips

2 rope climbs

10 stone 2 shoulder

4 tire flips

4 rope climbs

15 stone 2 shoulder

6 tire flips

6 rope climbs

increase by 5 stone to shoulder

and 2 tire flips/rope climbs

to 15 minute time cap.

-Cool Down-

Coach led

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Friday 140711

Vise / ViseDowntown

-Warm up-

10 minutes prior:

12 Kettlebell Swings
12 Kettlebell Strict Press
12 Kettlebell Figure 8

5 minutes prior:

15 GHD sit ups
10 Dumbbell Windmill
Kip practice (kipping pull ups)

-Gymnastics-

2 rounds
5 strict handstand push ups + max rep kipping handstand push ups
rest 2 minutes

-Strength-

Dead-lift:
10 @40%, 10@50%, 10@ 60%

Complete on a 3 minute clock.

-Conditioning-

Every minute on the minute for as long as possible:
7 Thrusters 75/55
7 Pull-ups
7 Burpees

-Cool Down-

10 Swimmers
20 PVC Pass Through
Quad Stretch

Theresa and Cole Gallo

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Thursday 140710

Vise / ViseDowntown

-Warm up-

10 minutes prior:
3 rounds:
100 meter row
5 push ups
1 max vertical jump (touch the wall)

5 minutes prior:
25 Banded Face Pulls
20 Alternating Dumbbell Curls
10 Dumbbell Thruster

-Olympic Lifting-

Clean & Jerk -
Warm up sets of 50% x3, 60% x2, then every minute on the minute complete one rep at the following weights:
70% x1 75% x1 80% x1
70% x1 75% x1 80% x1
70% x1 75% x1 80% x1

-Strength-

Bench Press - 4x3 (sets across)
super set with
Dumbell Rows - 4x8 (sets across)

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

-Conditioning-

12 minute AMRAP
20 Cleans 95/65
20 Box Jump Overs 24/20
20 Cleans 135/95
20 Box Jump Overs 24/20
20 Cleans 155/115
20 Box Jump Overs 24/20
then,
AMRAP cleans 185/135

-Cool Down-

Banded Stretch
-Triceps/Arm Across Body
-Chest/Front Delt/Arm Behind Body
Couch Stretch

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Running in the rain, beating the boys.