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on our new website.
Click here to check out our new site!
http://www.crossfitvise.com
Thursday 150723
Vise/Vise Downtown
Post all results to SugarWOD.
-Strength-
Push Press, 3 x 5
super set with
Strict weighted pull-up, 3 x 5
Heavier than 150625
-Conditioning-
Complete the following for time:
20 Box Jumps, 30/24
20 Pull-ups
15 Box Jump Overs, 24/20
15 Chest-2-bar Pull-ups
10 Burpee Box Jumps, 24/20
10 Bar Muscle-ups
-Gymnastics-
6 minutes, volume accumulation
5 ring dips with 2 second tempo, 2 seconds down and 2 seconds up
5 Strict toes-2-bar
Push Press, 3 x 5
super set with
Strict weighted pull-up, 3 x 5
Heavier than 150625
-Conditioning-
Complete the following for time:
20 Box Jumps, 30/24
20 Pull-ups
15 Box Jump Overs, 24/20
15 Chest-2-bar Pull-ups
10 Burpee Box Jumps, 24/20
10 Bar Muscle-ups
-Gymnastics-
6 minutes, volume accumulation
5 ring dips with 2 second tempo, 2 seconds down and 2 seconds up
5 Strict toes-2-bar
Post all results to SugarWOD.
 |
| #tbt Granite Game 2014 |
Wednesday 150722
Vise/Vise Downtown
Workout of the Day
Work Your Weaknesses Wednesday
Skill: Pistols
Check out the following videos:
https://www.youtube.com/watch?v=HRNVFib5YeA
https://www.youtube.com/watch?v=tXDyWBqHGvM
https://www.youtube.com/watch?v=VRaH9OeTzHs
https://www.youtube.com/watch?v=BZHdEWVLiag
https://www.youtube.com/watch?v=S51b6Pf_aU8
Drill: Every minute on the minute for 10 minutes: Choose a number of pistols to complete each minute, and increase until you are unable to maintain the primary points of performance.
For example:
Minute 1: 2 pistols
Minute 2: 4 pistols
Minute 3: 6 pistols
Minute 4: 8, etc. pistols.
Ask a coach for assistance
Post all results to SugarWOD
Workout of the Day
Work Your Weaknesses Wednesday
Skill: Pistols
Check out the following videos:
https://www.youtube.com/watch?v=HRNVFib5YeA
https://www.youtube.com/watch?v=tXDyWBqHGvM
https://www.youtube.com/watch?v=VRaH9OeTzHs
https://www.youtube.com/watch?v=BZHdEWVLiag
https://www.youtube.com/watch?v=S51b6Pf_aU8
Drill: Every minute on the minute for 10 minutes: Choose a number of pistols to complete each minute, and increase until you are unable to maintain the primary points of performance.
For example:
Minute 1: 2 pistols
Minute 2: 4 pistols
Minute 3: 6 pistols
Minute 4: 8, etc. pistols.
Ask a coach for assistance
Post all results to SugarWOD
 |
| Looking good Ali! Fore!! |
Tuesday 150721
Vise/Vise Downtown
-Weightlifting-
Squat Snatch - 6 sets x 2 reps @ 85% of heaviest single on 150623
Complete on a 90 second clock.
Long socks required today.
-Conditioning-
Complete as many reps as possible in 10 minutes of:
30 Double Unders
7 Bar Facing Burpees
7 Hang Power Cleans, 185/115
-Midline-
Three rounds, not for time of:
20 GHD Sit-ups
1:30 Plank
Squat Snatch - 6 sets x 2 reps @ 85% of heaviest single on 150623
Complete on a 90 second clock.
Long socks required today.
-Conditioning-
Complete as many reps as possible in 10 minutes of:
30 Double Unders
7 Bar Facing Burpees
7 Hang Power Cleans, 185/115
-Midline-
Three rounds, not for time of:
20 GHD Sit-ups
1:30 Plank
Post all results to SugarWOD.
 |
| Thanks to everyone who joined us for the annual golf outing! |
Monday 150720
Vise/Vise Downtown
-Strength-
Back Squat, 2 x 5. Use the drop set weight from last week.
Complete on a 3 minute clock.
Then,
1 x Max reps
-Conditioning-
Every 3 minutes for 4 rounds of:
Run 200 meters
25 Wallballs, 30/20
Rest remainder of 3 minutes.
-Gymnastics-
6 minutes of:
8 Hollow/Arch swings + 4 Chest-2-bar pull-ups + 4 kipping pull-ups
If you have been using a reduced rep scheme on this complex for the past 2 weeks, try to increase the reps this week.
No Butterfly. This should be a strong, controlled kip, the way a gymnast would do it, focusing on maintaining tension through the movement. Carry that tension into the Chest-to-Bar Pullups and Pullups. Sets must be unbroken to work on carryover from the tap swing to the pullup variations. Your goal is perfect mechanics, not completing as many sets as possible.
Back Squat, 2 x 5. Use the drop set weight from last week.
Complete on a 3 minute clock.
Then,
1 x Max reps
-Conditioning-
Every 3 minutes for 4 rounds of:
Run 200 meters
25 Wallballs, 30/20
Rest remainder of 3 minutes.
-Gymnastics-
6 minutes of:
8 Hollow/Arch swings + 4 Chest-2-bar pull-ups + 4 kipping pull-ups
If you have been using a reduced rep scheme on this complex for the past 2 weeks, try to increase the reps this week.
No Butterfly. This should be a strong, controlled kip, the way a gymnast would do it, focusing on maintaining tension through the movement. Carry that tension into the Chest-to-Bar Pullups and Pullups. Sets must be unbroken to work on carryover from the tap swing to the pullup variations. Your goal is perfect mechanics, not completing as many sets as possible.
Post all results to SugarWOD.
Friday 150717
CrossFit Vise/Vise Downtown
-Weightlifting-
Deadlift - 3 sets x 3 reps
First set heavier than 150703
Please wear long socks.
-Conditioning-
Complete the following in teams of 2-3, with 1 person working at a time. Complete runs together.
100 Kettlebell Swings, 2/1.5
400 meter run
100 Wall Balls, 20/14
400 meter run
80 Burpees
400 meter run
100 Wall Balls, 20/14
400 meter run
100 Kettlebell Swings
-Weightlifting-
Deadlift - 3 sets x 3 reps
First set heavier than 150703
Please wear long socks.
-Conditioning-
Complete the following in teams of 2-3, with 1 person working at a time. Complete runs together.
100 Kettlebell Swings, 2/1.5
400 meter run
100 Wall Balls, 20/14
400 meter run
80 Burpees
400 meter run
100 Wall Balls, 20/14
400 meter run
100 Kettlebell Swings
Post all results to SugarWOD.
 |
| https://www.facebook.com/events/1630607737161092/?action_history=null |
Thursday 150716
Vise/Vise Downtown
Post all results to SugarWOD.
-Strength-
Bench Press, 3 x 5
Superset with
Single Arm Dumbbell Row
-Conditioning-
As many reps as possible in 10 minutes:
100 meter run
8 Chest-to-bar pull-ups
100 meter run
8 Handstand push-ups
-Gymnastics-
Every minute on the minute for 8 minutes:
1 strict Muscle Up
or 1-3 kneeling progressions
Click here for demo
Bench Press, 3 x 5
Superset with
Single Arm Dumbbell Row
-Conditioning-
As many reps as possible in 10 minutes:
100 meter run
8 Chest-to-bar pull-ups
100 meter run
8 Handstand push-ups
-Gymnastics-
Every minute on the minute for 8 minutes:
1 strict Muscle Up
or 1-3 kneeling progressions
Click here for demo
Post all results to SugarWOD.
 |
| Join us for endurance class, 630 pm Monday, Tuesday, Thursday, and Friday nights. |
Wednesday 150715
Vise and Vise Downtown
Workout of the Day
Work Your Weaknesses Wednesday
Skill: Handstand Hold, chest to wall
Watch this video: Carl Paoli Handstand Hold
Drill: 1 Handstand Wall Walk then 7 Push-ups. Rest 30 seconds. Repeat 5 times.
Ask a coach for assistance
Post all results to SugarWOD
Workout of the Day
Work Your Weaknesses Wednesday
Skill: Handstand Hold, chest to wall
Watch this video: Carl Paoli Handstand Hold
Drill: 1 Handstand Wall Walk then 7 Push-ups. Rest 30 seconds. Repeat 5 times.
Ask a coach for assistance
Post all results to SugarWOD
Tuesday 150714
Vise/Vise Downtown
-Strength-
Clean and Jerk - 5 sets of 2 Squat Cleans + 1 Jerk
Complete on a 2 minute clock
Long socks required today.
-Conditioning-
Complete 2 rounds of:
10 Squat Snatch, 155/105
20 Toes-to-bar
80 Double-unders
-Gymnastics-
Complete 2-3 rounds of:
10 V-ups + 20 Tuck-ups + 30 Hollow Rocks
20-30 Banded Good Mornings
Clean and Jerk - 5 sets of 2 Squat Cleans + 1 Jerk
Complete on a 2 minute clock
Long socks required today.
-Conditioning-
Complete 2 rounds of:
10 Squat Snatch, 155/105
20 Toes-to-bar
80 Double-unders
-Gymnastics-
Complete 2-3 rounds of:
10 V-ups + 20 Tuck-ups + 30 Hollow Rocks
20-30 Banded Good Mornings
Post all results to SugarWOD.
 |
| Get your team registered for the 3rd Annual Golf Outing!! |
Monday 150713
Vise/Vise Downtown
-Strength-
Back Squat, 3 x 3
Complete as sets across, using your heaviest set of 5 weight.
Complete on a 3 minute clock.
Then,
1 x 8-12 using 85% of the above mentioned weight.
-Conditioning-
Complete the following for MAX reps/meters:
2 minutes of Rowing for Meters
Rest 60 seconds
2 minutes of Box Jump Overs, 24/20 (no step ups)
Rest 60 seconds
2 minutes of Dumbbell Thrusters, 55/35
Rest 60 seconds
2 minutes of Rowing for Meters
-Gymnastics-
8 minutes of the following:
6 Hollow/Arch Swings + 3 Chest-to-bar Pull-ups + 3 Pull-ups
No Butterfly. This should be a strong controlled kip, the way a gymnast would do it. Focus on maintaining tension through the movement. Carry that tension into the Chest-to-bar pull-ups and pull-ups. Sets must be unbroken to carry over from the tap swing to the pull-up variations. Goal is PERFECT mechanics, not completing as many sets as possible.
Back Squat, 3 x 3
Complete as sets across, using your heaviest set of 5 weight.
Complete on a 3 minute clock.
Then,
1 x 8-12 using 85% of the above mentioned weight.
-Conditioning-
Complete the following for MAX reps/meters:
2 minutes of Rowing for Meters
Rest 60 seconds
2 minutes of Box Jump Overs, 24/20 (no step ups)
Rest 60 seconds
2 minutes of Dumbbell Thrusters, 55/35
Rest 60 seconds
2 minutes of Rowing for Meters
-Gymnastics-
8 minutes of the following:
6 Hollow/Arch Swings + 3 Chest-to-bar Pull-ups + 3 Pull-ups
No Butterfly. This should be a strong controlled kip, the way a gymnast would do it. Focus on maintaining tension through the movement. Carry that tension into the Chest-to-bar pull-ups and pull-ups. Sets must be unbroken to carry over from the tap swing to the pull-up variations. Goal is PERFECT mechanics, not completing as many sets as possible.
Post all results to SugarWOD.
 |
| Sunday Funday CB #wegotAC |
Friday 150710
CrossFit Vise and Vise Downtown
-Weightlifting-
Power Clean, 5 x 3. Drop and reset each rep.
Please wear long socks.
-Conditioning-
Granite Games 15.4
INDIVIDUAL
Post all results to SugarWOD
-Weightlifting-
Power Clean, 5 x 3. Drop and reset each rep.
Please wear long socks.
-Conditioning-
Granite Games 15.4
INDIVIDUAL
(Pro/AsRx Men, Pro/AsRx Women)
13 Minute AMRAP
10 Deadlifts (225/155)
5 Ring Muscle-ups
10 Deadlifts (255/175)
5 Ring Muscle-ups
10 Deadlifts (285/195)
5 Ring Muscle-ups
10 Deadlifts (315/215)
5 Ring Muscle-ups
10 Deadlifts (345/235)
5 Ring Muscle-ups
10 Deadlifts (375/255)
MAX Ring Muscle-ups
10 Deadlifts (225/155)
5 Ring Muscle-ups
10 Deadlifts (255/175)
5 Ring Muscle-ups
10 Deadlifts (285/195)
5 Ring Muscle-ups
10 Deadlifts (315/215)
5 Ring Muscle-ups
10 Deadlifts (345/235)
5 Ring Muscle-ups
10 Deadlifts (375/255)
MAX Ring Muscle-ups
MASTERS 40-44
(Masters Men 40-44, Masters Women 40-44)
(Masters Men 40-44, Masters Women 40-44)
13 Minute AMRAP
10 Deadlifts (225/155)
15 Pull-ups
10 Deadlifts (245/165)
15 Pull-ups
10 Deadlifts (265/175)
10 Chest-to-bar Pull-ups
10 Deadlifts (285/185)
10 Chest-to-bar Pull-ups
10 Deadlifts (305/195)
5 Ring Muscle-ups
10 Deadlifts (315/205)
MAX Ring Muscle-ups
10 Deadlifts (225/155)
15 Pull-ups
10 Deadlifts (245/165)
15 Pull-ups
10 Deadlifts (265/175)
10 Chest-to-bar Pull-ups
10 Deadlifts (285/185)
10 Chest-to-bar Pull-ups
10 Deadlifts (305/195)
5 Ring Muscle-ups
10 Deadlifts (315/205)
MAX Ring Muscle-ups
MASTERS 45-49
(Masters Men 45-49, Masters Women 45-49)
(Masters Men 45-49, Masters Women 45-49)
13 Minute AMRAP
10 Deadlifts (225/155)
15 Pull-ups
10 Deadlifts (245/165)
15 Pull-ups
10 Deadlifts (265/175)
10 Chest-to-bar Pull-ups
10 Deadlifts (285/185)
10 Chest-to-bar Pull-ups
10 Deadlifts (305/195)
5 Ring Muscle-ups
10 Deadlifts (315/205)
MAX Ring Muscle-ups
10 Deadlifts (225/155)
15 Pull-ups
10 Deadlifts (245/165)
15 Pull-ups
10 Deadlifts (265/175)
10 Chest-to-bar Pull-ups
10 Deadlifts (285/185)
10 Chest-to-bar Pull-ups
10 Deadlifts (305/195)
5 Ring Muscle-ups
10 Deadlifts (315/205)
MAX Ring Muscle-ups
MASTERS 50+
(Masters Men 50+, Masters Women 50+)
(Masters Men 50+, Masters Women 50+)
13 Minute AMRAP
10 Deadlifts (165/105)
12 Pull-ups
10 Deadlifts (185/125)
12 Pull-ups
10 Deadlifts (205/145)
7 Chest-to-bar Pull-ups
10 Deadlifts (225/165)
7 Chest-to-bar Pull-ups
10 Deadlifts (245/185)
3 Ring Muscle-ups
10 Deadlifts (265/205)
MAX Ring Muscle-ups
10 Deadlifts (165/105)
12 Pull-ups
10 Deadlifts (185/125)
12 Pull-ups
10 Deadlifts (205/145)
7 Chest-to-bar Pull-ups
10 Deadlifts (225/165)
7 Chest-to-bar Pull-ups
10 Deadlifts (245/185)
3 Ring Muscle-ups
10 Deadlifts (265/205)
MAX Ring Muscle-ups
SCALED
13 Minute AMRAP
10 Deadlifts (165/105)
3 Pull-ups
10 Deadlifts (185/125)
6 Pull-ups
10 Deadlifts (205/145)
9 Pull-ups
10 Deadlifts (225/165)
12 Pull-ups
10 Deadlifts (245/185)
15 Pull-ups
10 Deadlifts (265/205)
MAX Pull-ups
10 Deadlifts (165/105)
3 Pull-ups
10 Deadlifts (185/125)
6 Pull-ups
10 Deadlifts (205/145)
9 Pull-ups
10 Deadlifts (225/165)
12 Pull-ups
10 Deadlifts (245/185)
15 Pull-ups
10 Deadlifts (265/205)
MAX Pull-ups
Post all results to SugarWOD
MUST WEAR LONG SOCKS TODAY!!!
Thursday 150709
Vise/Vise Downtown
Post all results to SugarWOD.
-Strength-
Push Press, 3 x 5
super set with
Strict weighted pull-up, 3 x 5
Heavier than 150625
-Conditioning-
Every 2 minutes for 10 total minutes complete the following:
12 bar lateral burpees
10 Push Jerks, 155/105
-Gymnastics-
5 x 30 feet Handstand Walk
Push Press, 3 x 5
super set with
Strict weighted pull-up, 3 x 5
Heavier than 150625
-Conditioning-
Every 2 minutes for 10 total minutes complete the following:
12 bar lateral burpees
10 Push Jerks, 155/105
-Gymnastics-
5 x 30 feet Handstand Walk
Post all results to SugarWOD.
 |
| #tbt to Uphill Prowler FUN!! |
Wednesday 150708
Vise and Vise Downtown
Workout of the Day
Work Your Weaknesses Wednesday
Skill: Toes 2 Bar
Watch the following videos and apply to your skill work.
Kipping Toes 2 Bar with Carl Paoli
Kipping Toes 2 Bar Part 2 with Carl.
Ask a coach for assistance
Post all results to SugarWOD
Workout of the Day
Work Your Weaknesses Wednesday
Skill: Toes 2 Bar
Watch the following videos and apply to your skill work.
Kipping Toes 2 Bar with Carl Paoli
Kipping Toes 2 Bar Part 2 with Carl.
Ask a coach for assistance
Post all results to SugarWOD
 |
| Congratulations Katie and Sami! |
Tuesday 150707
Vise/Vise Downtown
Post all results to SugarWOD.
-Weightlifting-
Squat Snatch - 5 sets x 3 reps @ 80% of heaviest single from 150623.
These are not touch and go, reset each rep.
-Conditioning-
5 - 4 - 3 - 2 - 1
Muscle-Ups
1 - 2 - 3 - 4 - 5
Squat Clean, 225/155
Scale MUs to Jumping Muscle-ups at eye level, or a dip progression.
-Midline-
50 Hollow V-ups
50 Arch ups w/1 sec hold at top of each
Squat Snatch - 5 sets x 3 reps @ 80% of heaviest single from 150623.
These are not touch and go, reset each rep.
-Conditioning-
5 - 4 - 3 - 2 - 1
Muscle-Ups
1 - 2 - 3 - 4 - 5
Squat Clean, 225/155
Scale MUs to Jumping Muscle-ups at eye level, or a dip progression.
-Midline-
50 Hollow V-ups
50 Arch ups w/1 sec hold at top of each
Post all results to SugarWOD.
 |
| Meet Henry Hadfield! Congratulations Brian and Ann! |
Monday 150706
Vise/Vise Downtown
-Strength-
Back Squat, 3 x 3. Slightly heavier than last week.
Complete on a 3 minute clock.
Then,
1 x 8-12 using 85% of the above mentioned weight.
-Conditioning-
As many reps as possible in 12 minutes of:
Run 200 meters
10 Toes-2-bar
20 DB walking lunges, 55/35
-Gymnastics-
6 minutes of:
6 Hollow/Arch swings + 3 Chest-2-bar pull-ups + 3 kipping pull-ups
No Butterfly. This should be a strong, controlled kip, the way a gymnast would do it, focusing on maintaining tension through the movement. Carry that tension into the Chest-to-Bar Pullups and Pullups. Sets must be unbroken to work on carryover from the tap swing to the pullup variations. Your goal is perfect mechanics, not completing as many sets as possible.
Back Squat, 3 x 3. Slightly heavier than last week.
Complete on a 3 minute clock.
Then,
1 x 8-12 using 85% of the above mentioned weight.
-Conditioning-
As many reps as possible in 12 minutes of:
Run 200 meters
10 Toes-2-bar
20 DB walking lunges, 55/35
-Gymnastics-
6 minutes of:
6 Hollow/Arch swings + 3 Chest-2-bar pull-ups + 3 kipping pull-ups
No Butterfly. This should be a strong, controlled kip, the way a gymnast would do it, focusing on maintaining tension through the movement. Carry that tension into the Chest-to-Bar Pullups and Pullups. Sets must be unbroken to work on carryover from the tap swing to the pullup variations. Your goal is perfect mechanics, not completing as many sets as possible.
Post all results to SugarWOD.
 |
| Meet Paisley Alayne Butler, born 7/3/2015 Congrats Liz and Drew! |
Friday 150702
Vise/ViseDowntown
Complete as many reps as possible in 17 minutes of:
50 Calorie Row
50 Wall Ball Shots (20 lbs to 10 FT/14 lbs to 9 FT)
50 Shoulder to Overhead (115lbs/85lbs)
50 Box Jumps
Follow this link to all scaling options and Masters level adjustments:
http://qualifier.thegranitegames.com/
-Strength-.
Deadlift, 3 x 3
First set heavier than 150619
Then sets 2 and 3 are drop sets, reduce the weight by 10% each set.
Deadlift, 3 x 3
First set heavier than 150619
Then sets 2 and 3 are drop sets, reduce the weight by 10% each set.
-Conditioning-
Granite Games Workout 15.3Complete as many reps as possible in 17 minutes of:
50 Calorie Row
50 Wall Ball Shots (20 lbs to 10 FT/14 lbs to 9 FT)
50 Shoulder to Overhead (115lbs/85lbs)
50 Box Jumps
Follow this link to all scaling options and Masters level adjustments:
http://qualifier.thegranitegames.com/
Post all results to SugarWOD.
Thursday 150702
Vise/Vise Downtown
Post all results to SugarWOD.
-Strength-
"Suns Out Guns Out" - Compliments of CrossFit New England
Bench for max reps (1 attempt at each weight)
225/145
185/125
155/105
135/95
95/65
Following each max set, complete a max set of strict pull-ups
-Conditioning-
"Annie"
50-40-30-20-10
Double Unders
AbMat sit-ups
-Gymnastics-
5 x 2 Wall Walks with a 5 second hold 1/3 of the way down, maintaining a hollow body position.
"Suns Out Guns Out" - Compliments of CrossFit New England
Bench for max reps (1 attempt at each weight)
225/145
185/125
155/105
135/95
95/65
Following each max set, complete a max set of strict pull-ups
-Conditioning-
"Annie"
50-40-30-20-10
Double Unders
AbMat sit-ups
-Gymnastics-
5 x 2 Wall Walks with a 5 second hold 1/3 of the way down, maintaining a hollow body position.
Post all results to SugarWOD.
 |
| Representing Vise at the I-35 CrossFit Swole-stice 2015 |
Wednesday 150701
Vise and Vise Downtown
Workout of the Day
Work Your Weaknesses Wednesday:
Skill: Double Unders
Master your double unders today. This skill shows up in workout on the regular. Make them a strength, not a weakness.
Check out this video and use some time in class to practice.
Jump Rope Mechanics
Ask a coach for assistance
Post all results to SugarWOD
Workout of the Day
Work Your Weaknesses Wednesday:
Skill: Double Unders
Master your double unders today. This skill shows up in workout on the regular. Make them a strength, not a weakness.
Check out this video and use some time in class to practice.
Jump Rope Mechanics
Ask a coach for assistance
Post all results to SugarWOD
 |
| Vise Community is second to none. Veeps supporting Veeps at the local "Duo" competition. |
Tuesday 063015
Vise/Vise Downtown
Post all results to SugarWOD.
-Strength-
Split Jerk from rack - 7 sets x 1 reps, building each set
Complete on a 2.5 minute clock
-Conditioning-
3 rounds for time of:
Run 400 meters
15 Overhead Squats, 135/95
-Gymnastics-
Every minute on the minute for 5 minutes of:
3 kipping pull ups + 2 kipping C2B pull ups + 1 bar MU or get as high as possible.
Split Jerk from rack - 7 sets x 1 reps, building each set
Complete on a 2.5 minute clock
-Conditioning-
3 rounds for time of:
Run 400 meters
15 Overhead Squats, 135/95
-Gymnastics-
Every minute on the minute for 5 minutes of:
3 kipping pull ups + 2 kipping C2B pull ups + 1 bar MU or get as high as possible.
Post all results to SugarWOD.
 |
| Checkpoint 1 of V2V 2015. |
Monday 150629
Vise/Vise Downtown
-Strength-
Back Squat, 3 x 3
Complete as sets across, using your heaviest set of 5 weight.
Complete on a 3 minute clock.
Then,
1 x 8-12 using 85% of the above mentioned weight.
-Conditioning-
Every minute on the minute for 12 minutes:
1 - 15 calorie row
2 - 15 Kettlebell swings, 2/1.5
3 - 15 toes-2-bar
-Gymnastics-
Every minute on the minute for 5 minutes:
2-5 strict ring dips
Back Squat, 3 x 3
Complete as sets across, using your heaviest set of 5 weight.
Complete on a 3 minute clock.
Then,
1 x 8-12 using 85% of the above mentioned weight.
-Conditioning-
Every minute on the minute for 12 minutes:
1 - 15 calorie row
2 - 15 Kettlebell swings, 2/1.5
3 - 15 toes-2-bar
-Gymnastics-
Every minute on the minute for 5 minutes:
2-5 strict ring dips
Post all results to SugarWOD.
 |
| Great work at the Quad City Competition. |
Friday 150626
CrossFit Vise and Vise Downtown
-Weightlifting-
Squat Clean, 1 rep every minute on the minute for 12 minutes
First 3 min @ 70%
Next 3 min @ 75%
Then 3 min @ 80%
Final 3 min, build from 80%
Please wear long socks.
-Conditioning-
Granite Games 15.2
A. 6 minutes to find a 1-rep Max Snatch
Then,
B. As many reps as possible in 8 minutes of:
30 Double Unders
15 Chest-to-Bar pull-ups
30 Double Unders
15 Toes-to-Bar
Then,
C. 6 minutes to find a 1-rep Max Snatch
Post all results to SugarWOD
-Weightlifting-
Squat Clean, 1 rep every minute on the minute for 12 minutes
First 3 min @ 70%
Next 3 min @ 75%
Then 3 min @ 80%
Final 3 min, build from 80%
Please wear long socks.
-Conditioning-
Granite Games 15.2
A. 6 minutes to find a 1-rep Max Snatch
Then,
B. As many reps as possible in 8 minutes of:
30 Double Unders
15 Chest-to-Bar pull-ups
30 Double Unders
15 Toes-to-Bar
Then,
C. 6 minutes to find a 1-rep Max Snatch
Post all results to SugarWOD
MUST WEAR LONG SOCKS TODAY!!!
Thursday 150625
Vise/Vise Downtown
Post all results to SugarWOD.
-Strength-
Push Press, 3 x 5
super set with
Strict weighted pull-up, 3 x 5
Heavier than 150611
-Conditioning-
In teams of 3, complete the following for time:
2 rounds
90 calorie row
90 thrusters, 95/65
Push Press, 3 x 5
super set with
Strict weighted pull-up, 3 x 5
Heavier than 150611
-Conditioning-
In teams of 3, complete the following for time:
2 rounds
90 calorie row
90 thrusters, 95/65
Post all results to SugarWOD.
 |
| V2V Relay 2014 |
Wednesday 150624
Vise and Vise Downtown
Workout of the Day
Work Your Weaknesses Wednesday:
Skill: Single Arm Dumbbell Snatch
Demo video
Drills:
1. Warm up the shoulders! PVC Pass Through, ATY with 2.5-5# plates, arm circles
2. 10 Dumbbell high pull with each arm.
3. Starting with a light dumbbell work technique with the assistance of a coach. Once technique is dialed progress to a heavy set of 5 reps per arm.
4. Add your new skill into the following workout:
5 Rounds for time of:
10 total DB snatch (5/arm)
15 Box Jumps
5. Try using the same technique with a kettlebell.
Ask a coach for assistance
Post all results to SugarWOD
Workout of the Day
Work Your Weaknesses Wednesday:
Skill: Single Arm Dumbbell Snatch
Demo video
Drills:
1. Warm up the shoulders! PVC Pass Through, ATY with 2.5-5# plates, arm circles
2. 10 Dumbbell high pull with each arm.
3. Starting with a light dumbbell work technique with the assistance of a coach. Once technique is dialed progress to a heavy set of 5 reps per arm.
4. Add your new skill into the following workout:
5 Rounds for time of:
10 total DB snatch (5/arm)
15 Box Jumps
5. Try using the same technique with a kettlebell.
Ask a coach for assistance
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 |
| Who wants cupcakes? |
Tuesday 150623
Vise/Vise Downtown
Post all results to SugarWOD.
-Weightlifting-
Squat Snatch
Complete one rep, every minute on the minute for 12 minutes.
First 3 min @ 70%
Second 3 min @ 75%
Third 3 min @ 80%
Final 3 min building from 80%
-Conditioning-
Three rounds of:
20 Kettlebell Swings
20 Burpees
Rest 1 min.
-Midline-
3 Rounds:
20 Hollow Rocks
20 Banded Good Mornings
Squat Snatch
Complete one rep, every minute on the minute for 12 minutes.
First 3 min @ 70%
Second 3 min @ 75%
Third 3 min @ 80%
Final 3 min building from 80%
-Conditioning-
Three rounds of:
20 Kettlebell Swings
20 Burpees
Rest 1 min.
-Midline-
3 Rounds:
20 Hollow Rocks
20 Banded Good Mornings
Post all results to SugarWOD.
 |
| Fitness doesn't just happen in the gym, get outside and PLAY! |
Monday 150622
Vise/Vise Downtown
-Strength-
Back Squat, 3 x 5
Complete on a 3 minute clock.
-Conditioning-
As many reps as possible in 12 minutes of:
200 meter run
9 Chest to bar pull-ups
6 Power Cleans, 135/95
-Gymnastics-
50 Hand stand push-ups for time
Back Squat, 3 x 5
Complete on a 3 minute clock.
-Conditioning-
As many reps as possible in 12 minutes of:
200 meter run
9 Chest to bar pull-ups
6 Power Cleans, 135/95
-Gymnastics-
50 Hand stand push-ups for time
Post all results to SugarWOD.
 |
| Mastering Snatch technique. |
Friday 150619
Vise/ViseDowntown
As many reps as possible in 10 minutes of:
5 Hang Squat Cleans, 155/105
7 Bar Facing Burpees
-Strength-.
Deadlift, 1 x 5
Increase weight 5-10# from 150605
Keep in mind we will be trying to improve on this every other week for a while. Make a strong effort to work on the skill before you go too heavy.
This will be a heavy set of 5 where you do not drop the bar, but also use zero momentum from the previous rep. The eccentric (lowering) portion should be very controlled. No bounce off the floor, but also no loss of tension when you tap and go at the floor. The goal is to have reps 1-5 look exactly the same.
Deadlift, 1 x 5
Increase weight 5-10# from 150605
Keep in mind we will be trying to improve on this every other week for a while. Make a strong effort to work on the skill before you go too heavy.
This will be a heavy set of 5 where you do not drop the bar, but also use zero momentum from the previous rep. The eccentric (lowering) portion should be very controlled. No bounce off the floor, but also no loss of tension when you tap and go at the floor. The goal is to have reps 1-5 look exactly the same.
-Conditioning-
Granite Games Workout 15.1As many reps as possible in 10 minutes of:
5 Hang Squat Cleans, 155/105
7 Bar Facing Burpees
Post all results to SugarWOD.
Thursday 150618
Vise/Vise Downtown
Post all results to SugarWOD.
-Strength-
Bench Press, 3 x 5
super set with
Dumbbell Row, 3 x 12
Heavier than 150604
-Conditioning-
Every 6 minutes for 4 rounds:
Run 800 meters
-Gymnastics-
6 minute accumulation of:
5 Ring dips with 1 second pause at the bottom
5 Strict toes-2-bar
Bench Press, 3 x 5
super set with
Dumbbell Row, 3 x 12
Heavier than 150604
-Conditioning-
Every 6 minutes for 4 rounds:
Run 800 meters
-Gymnastics-
6 minute accumulation of:
5 Ring dips with 1 second pause at the bottom
5 Strict toes-2-bar
Post all results to SugarWOD.
 |
| Mid "Murph" Dance Party. |
Wednesday 150617
Vise and Vise Downtown
Workout of the Day
Work Your Weaknesses Wednesday:
Skill: Strict Pull-up & Push-up
Drills:
1. ATY with 5# plates or ask a coach for help with banded shoulder work.
10 reps/movement x 3 sets.
2. 15 hollow to superman swings from the pull-up bar, 3 sets.
3. Strict pull-up, push-up, seated shoulder press simulator. Unbroken reps.
1-2-3-4-5-6-7-8-9-10 10-9-8-7-6-5-4-3-2-1
Once reps are broken, you must work in reverse back to 1 rep.
Add light dumbbells to shoulder press if needed.
Simulator demo : fast forward to 2:00 for demo.
Ask a coach for assistance
Post all results to SugarWOD
Workout of the Day
Work Your Weaknesses Wednesday:
Skill: Strict Pull-up & Push-up
Drills:
1. ATY with 5# plates or ask a coach for help with banded shoulder work.
10 reps/movement x 3 sets.
2. 15 hollow to superman swings from the pull-up bar, 3 sets.
3. Strict pull-up, push-up, seated shoulder press simulator. Unbroken reps.
1-2-3-4-5-6-7-8-9-10 10-9-8-7-6-5-4-3-2-1
Once reps are broken, you must work in reverse back to 1 rep.
Add light dumbbells to shoulder press if needed.
Simulator demo : fast forward to 2:00 for demo.
Ask a coach for assistance
Post all results to SugarWOD
Tuesday 150616
Vise/Vise Downtown
Post all results to SugarWOD.
-Strength-
Split Jerk from rack - 7 sets x 2 reps, 80-85%
Complete on a 2.5 minute clock
-Conditioning-
As many reps as possible in 8 minutes of:
10 Shoulder-to-Overhead
50 Double Unders
-Midline-
3 Rounds
15 GHD sit-ups or V-ups
15 Back extensions
Split Jerk from rack - 7 sets x 2 reps, 80-85%
Complete on a 2.5 minute clock
-Conditioning-
As many reps as possible in 8 minutes of:
10 Shoulder-to-Overhead
50 Double Unders
-Midline-
3 Rounds
15 GHD sit-ups or V-ups
15 Back extensions
Post all results to SugarWOD.
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