Saturday 141101

Vise/ViseDowntown

-Sladderday- (9 am CB)

With a continuously running clock:

A)
From 0:00 to 10:00 min., find the heaviest weight with which you can complete the following complex:

5 Dead-lifts / 3 Hang Power Cleans / 1 Shoulder to Overhead (40 second limit per attempt)

B)
From 10:00 to 25:00, try and complete the following, 5 rounds for time:

At 115/75 - 15 Dead-lifts / 12 Hang Power Cleans / 9 Shoulder to Overheads
or
At 135/85 - 12 Dead-lifts / 9 Hang Power Cleans / 6 Shoulder to Overheads
or
At 155/105 - 9 Dead-lifts / 6 Hang Power Cleans / 3 Shoulder to Overheads
or
At 175/115 - 6 Dead-lifts / 4 Hang Power Cleans / 2 Shoulder to Overheads

For part A, nothing has to be touch and go. You may rest the bar on the ground at any time but you must complete the complex in it's entirety within the small time limit in order for the weight to be counted.

For part B, choose one of the weights and proceed to complete 5 rounds for time of the associated rep scheme. There is a 15 minute time cap.

-Challenge- (830 am Downtown)

Four rounds for time of:
Row 750 meters
25 Burpee Pull ups

-Community- (930 am Downtown)

Coach's choice

Post all results to comments.

6 am doing work. 

Friday 141031

Vise / ViseDowntown

-Warm up-

10 minutes:

5 Rounds: 
5 Wall balls
5 Ball slams

5 minutes:

20 PVC Pass throughs
20 PVC Good mornings
20 Russian twists

-Gymnastics- 

EMOM for 8 minutes

Odd: 4-6 strict Chest-to-bar pull-ups

Even: practice static handstand holds

-Strength- 

Deadlift-

5 @ 75%, 3 @ 85%, 1+ @ 95%

Complete on a 3-minute clock.

-Conditioning-

For time:

100 Double-unders

Then, 3 rounds of

3 rope climbs

15 burpee box jumps 24/20

-Cool Down-

Cat/Cow Stretch

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Jennifer + 1.  Deadlift. 

Thursday 141030

Vise / ViseDowntown

-Warm up-

10 minutes:

500 meter row

5 minutes:

20 PVC pass throughs
Then
8-6-4
explosive push-ups
goblet lateral lunges

-Strength- 

Bench Press

5 @ 75%, 3 @ 85%, 1+ @ 95%

superset with

Dumbbell row 3x8-10

Complete on a 3-minute clock

-Conditioning-

From crossfit.com

With a continuously running clock, complete 5 Thrusters every minute:

From 0:00-5:00 use 55/45

From 5:00-10:00 use 75/55

From 10:00-15:00 use 95/65

Continue adding 20/10 every 5 minutes for as long as you are able.

-Cool Down-

20 PVC pass throughs
Foam roll
- quads
- hamstrings

Post all results to comments.

Wednesday 141029

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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Recovery is so important.  Be awesome. 

Tuesday 141028

Vise/ViseDowntown

-Warm up-

10 minutes:

30 Single unders
30 Single unders left foot
30 Single unders right foot
30 Single unders alternating feet
30 Backwards single unders

5minutes:

Handstand Walk Practice

-Olympic Lifting-

Power Clean- 10 minutes to build to 2RM

-Strength-

Push Press- 10 minutes to build to 2RM

-Conditioning-

“Cindy”

20 minute AMRAP of:

5 pull-ups

10 push-ups

15 air squats

-Cool Down-

Couch Stretch

Post all results to comments. 

Halloween Party 2013.  Be there for 2014. 

Monday 141027

Vise/ViseDowntown

-Warm up-

10 Minutes:

EMOTM for 3 minutes:
7 Burpees
7 Squat jumps

5 Minutes:

8-6-4-2
Overhead KB lunges (each side)
KB Snatch (each side) 

-Olympic Lifting-

Snatch – 75% x 2 x 4

Complete on a 2-minute clock.

-Strength-

Back Squat- 4 @ 77%, 4 @ 80%, 4 @ 82%, 4 @ 85%

Complete on a 3-minute clock.

-Conditioning-

Row 500 meters

Rest exactly 90 seconds

Row 500 meters

Record first 500 meters and overall time.

-Cool Down-

Sit-and-reach
Sit-and Twist

        

Post all results to comments. 

Dana and Jordan squat heavy into trimester 3.  

Saturday 141025

Vise/ViseDowntown

ALL CLASSES ARE DOWNTOWN TODAY

-Sladderday- 

Back Squat (out of a rack)

Choose from three starting weights: 155/105, 185/125, 225/155.  Increase weight by no more than 10#, on a 1-minute clock.

-Community Class- 

Four rounds for time of:
Run 400 meters
20 Burpee Box Overs, 20" box
10 Dead-lifts, 185/125

A reminder on class and open gym times for the weekend:

Saturday

8:30 am - Sladderday
9:30 am community class
10:30 am - competitors
12:30 pm - community class
1:30 - 4:30 pm - open gym

Sunday

7:30 - 9:30 am - open gym
11:30 am - community class
12:30 - 3:30 pm - open gym

Post all results to comments.

Friday 141023

Vise / ViseDowntown

-Warm up-

10 minutes:

4 Rounds:
0:30 wall balls
0:30 rest

5 minutes:

25 Banded Good Mornings (SLOW)
25 Sit ups

-Gymnastics- 

EMOM for 8 minutes

Odd: 0:30 of pistols, alternating

Even: 30 feet Handstand walk

-Strength- 

Deadlift-

3 @ 70%, 3 @ 80%, 3+ @ 90%

Complete on a 3-minute clock.

-Conditioning-

For time:

8 deadlifts 155/105

7 hang power cleans

6 power snatch

8 pistols, alternating

7 muscle-ups

6 handstand push-ups, strict

6 deadlifts

5 hang power cleans

4 power snatch

6 pistols, alternating

5 muscle-ups

4 handstand push-ups, strict

4 deadlifts

3 hang power cleans

2 power snatch

4 pistols, alternating

3 muscle-ups

2 handstand push-ups, strict

-Cool Down-

400 meter walk

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Vise 2 Vise Relay 2014