Monday 141201

Vise/ViseDowntown

-Warm up-

10 Minutes:

500 meter row

5 Minutes:

2 Rounds:
10 Bridge Push-ups
10 Jump Squats

-Weightlifting-

Snatch - 5 x 3 @ 75%

Complete on a 2-minute clock.

-Strength-

Back Squat - 8, 8, 8+ 

finish at a weight heavier than 141103 click here for target weight 

Complete on a 3-minute clock.

-Conditioning-

10-15-20-25-20-15-10 reps for time of:

Wall balls, 20/14

Double Unders

-Cool Down-

20 PVC Pass Throughs
20 PVC Good Mornings

        

Post all results to comments. 

Food Drive 2014

Wednesday 141126

Vise/ViseDowntown

Rivalry WEEK continues.

-Warm-up-

10 minutes:
50 single unders
25 right leg
25 left leg
25 alternating
50 single unders

5 minutes:
Elbow to instep x5 each leg
Spiderman x5 each leg
Scorpion x5 each leg
15 Air Squats
15 Jumping Jacks

-Olympic Lifting-

"The Big Bear Clean Complex"

6 sets of the following complex:
High hang squat clean + Hang squat clean + Squat clean + Push Press
High hang squat clean + Hang squat clean + Squat clean + Push Jerk
High hang squat clean + Hang squat clean + Squat clean + Split Jerk

One set consists of all 12 reps.  If you must drop the bar, do so ONLY after the Overhead movements.  Be quick to get back on the bar.  Increase weight after each set.

-Conditioning-

Buy in: 100 double unders
21-15-9-6-3
Kettlebell swing 2/1.5
Burpees
then,
Buy out: 100 double unders

-Cool-down-

Couch Stretch 2 minutes/leg

Post all results to comments.

Dick and Mollie, Fittest of the Falls. 

Tuesday 141125

Vise/ViseDowntown

Rivalry WEEK Continues! 

-Warm up-

10 minutes:
25 PVC Good Mornings
25 PVC Pass Through
50 Jumping Jacks

5 minutes:
3 Rounds
5 Pull-ups
10 Push-ups
15 Air Squats

-Olympic Lifting-

Power Clean- clusters

3, 3, 3 x3
3 touch and go reps, rest 10 seconds, 3 touch and go reps, rest 10 seconds, 3 touch and go reps
Repeat 3x

-Strength-

Press- 3x8

-Gymnastics-

Rivalry Week Challenge

Max reps, 1 attempt.

Jumping pull up or pull-ups
HSPU with 1 ab mat or HSPU
Toes2Bar
Bar Muscle up
Ring Muscle up

If you can perform pull-ups or level HSPU, you are not allowed to perform jump pull-ups or HSPU with an ab mat.  Jump pull-ups must be consecutive.  Any pause and the set is over.  For HSPU, you can rest on your head but if you come off the wall, your attempt is over.  Same applies for Toes 2 Bar and muscle ups, once you come off the bar or the rings, your attempt is over. 

-Cool down-

Foam roll: Back and Lats

Post all results to comments.

Monday 141124

Vise/ViseDowntown

-Warm up-

10 Minutes:

25-15-5
Double unders
Sit-ups

5 Minutes:

3 rounds:
5 squat + standing broad jump
1 Rope Climb

-Olympic Lifting-

Snatch 

Start at 50% and build to a heavy single rep in 10 minutes.

-Strength-

Back Squat- 

3 @ 75%
3 @ 80%
3+ @ 85%

Complete on a 3-minute clock.

-Conditioning-

3 times for max reps:
2 min AMRAP
15 C2B pull-ups
15 Thrusters
Rest 4 minutes

-Cool Down-

Banded Shoulder Stretches

        

Post all results to comments. 

It's Rivalry WEEK and the countdown is on to the BATTLE!!

Friday 141121

Vise/ViseDowntown

-Conditioning-

For time:

60 calorie Row

50 Sit-ups

40 Wallballs

30 Dumbbell Hang Power Snatch, alternating every 5 reps

20 Burpees over the Dumbbell

Post all results to comments.

Click on the following link to register for Saturday's Classics #11

https://www.facebook.com/events/314178185440958/

Thursday 141120

Vise/ViseDowntown

-Strength-

Floor Press - 3 x 5 (sets across)

-Conditioning-

21-15-9 reps for time of:

Dead-lifts

Under-Overs, 30/24 

Click here for Under-Over demo

Post all results to comments.

Full house at 930 am!  Thanks for joining us again today Sheila and Dale!
http://www.urtheanswer.com

Wednesday 141119

Vise/ViseDowntown

-Strength-

Deadlift - 1 x 5 

-Conditioning-

Buy in: 50 unbroken double unders
Then 4 rounds of,
20 Dumbbell walking lunges
20 Pull-ups
20 Deck squats
20 Toes-to-bar
Buy out: 50 unbroken double unders

Post all results to comments.

Thanks to Dale Hastert (owner of UR The Answer)
and Sheila Barden for stopping by Vise Downtown.
Dale will be in CB sampling products Wednesday, all day.  http://www.urtheanswer.com

Tuesday 141118

Vise/ViseDowntown

-Strength-

Press - 3 x 5 (sets across)

-Conditioning-

In teams of 4-6 people, complete 20-30 rounds for max push press reps of:
Row 10 calories
200/160 Prowler Push, 30 feet
Dumbbell Push Press, max reps.

Each teammate receives a 75 second time cap. 

Post all results to comments

One of many fun Vise Outings.  Roja for Crystal's birthday!

Monday 141117

Vise/ViseDowntown

-Strength-

Front Squat - 3 x 5 (sets across)

-Conditioning-

Alternating rounds with a partner, as many reps and rounds as possible in 18 min of:
6 Burpees
9 Box Jump Overs
12 Kettlebell Swings

Post all results to comments.

Join us all week.  Visit both locations!

Saturday 141115

Vise

Sladderday 9 am

Power Snatch

Male Weights

115/125/135/145/155/165/175/185/195/205/215 (add to last bar if needed)

Female Weights

65/75/85/95/105/115/125/135/145/155/165 (add to last bar if needed)

Community 10 am

The Chief

As many rounds as possible in 3 minutes of:
3 Power Cleans, 135/95
6 Push ups
9 Air Squats

Rest 1 minute. Repeat for 5 cycles.

ViseDowntown

The Chief 830 am

As many rounds as possible in 3 minutes of:
3 Power Cleans, 135/95
6 Push ups
9 Air Squats

Rest 1 minute. Repeat for 5 cycles.

Community 930 am

Coach's Choice

Post all results to comments.

Meet Emmy Arlene Ratcliff. Congrats Dana and Scott!

Friday 141114

Vise / ViseDowntown

-Warm up-

10 minutes:

30 seconds line hops forward and back
30 seconds line hops side to side
30 seconds banded triceps pull downs
30 seconds sit-ups

5 minutes:

500 meter row

-Gymnastics- 

EMOM for 10 minutes

Odd: 3-5 reps strict toes-to-bar  Strict T2B demo click here

Even: work Press to headstand or handstand  Press to headstand demo click here

           Or Press to handstand demo click here

-Strength- 

Deadlift-

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

Complete on a 3-minute clock.

-Conditioning-

10-9-8-7-6-5-4-3-2-1

Front squat 135/95

Chest-to-bar pull-ups

-Cool Down-

Couch Stretch

Post all results to comments.

CrossFit through pregnancy, Strong Mama, Strong Baby!

Thursday 141113

Vise / ViseDowntown

-Warm up-

10 minutes:

9-6-3
Strict Press
Dips
Push-ups

5 minutes:

25 PVC Pass Throughs
50 Jumping Jacks
Bear Crawl length of gym

-Olympic Lifting- 

Clean and Jerk –

1 Power clean + 1 Hang full clean + 1 Jerk x 5 sets

Complete on a 2-minute clock

-Strength- 

Bench Press

3 @ 70%
3 @ 80%
3+ @ 90%
then AMRAP @ 80%

superset with

Dumbbell row 3x8-10

Complete on a 3-minute clock

-Conditioning-

1-2-3-4-5-4-3-2-1

Push Press 155/105

10-20-30-40-50-40-30-20-10

Double Unders

-Cool Down-

Banded Shoulder Stretch

Post all results to comments.

"Three Wise Men" and Coach Nick