Class Workouts: January 2015

Saturday 150131

Vise / Vise Downtown

Sladderday

Hang Power Clean

Weights start at 135/75 or 185/105 and athletes can jump no higher than 20# per set. Each attempt occurs every 90 seconds with a 4 bar facing burpee buy in.

10 am Class in CB/8:30 am Class DT

Three rounds for time of:

150 Single Unders

12 Body-weight Dead-lifts

21 Box Jumps, 20 inch box

Rest 2 minutes

Three rounds for time of:

20 Burpees

30 DB Snatch, 50/30

40 Ab Mat Sit ups

Rest 3 minutes

Three rounds for time of:

Row 350 meters

30 Hand Release Push ups

50 Air Squats

9:30 am Class DT

Coach's Choice

Post all results to SugarWOD.

Friday 153001

Vise/ViseDowntown

-Warm up-

10 Minutes:

15 Plate Burpees
20 Russian Twists

5 Minutes:

2 Rounds
1 Rope Climb
1 Max L-sit hold

-Gymnastics-

Five rounds, not for time:
10 Pistols, alternating
Handstand walk, 30 feet

-Conditioning-

For time:
100 Double Unders
75 Wall Balls, 20/14
50 Pull-ups
24 Front Rack Lunges, 155/105

-Cool Down-

Couch Stretch
Yoga- Pigeon Pose

Jose at Circus Competition January 24th, 2015

Thursday 152901

Vise/ViseDowntown

-Warm up-

10 Minutes:

20 Jumping Jacks
20 Toe Touches
10 Squat Jumps
10 Burpees

5 Minutes:

2 Rounds:
5 Inch Worms + Push-up
10 Hollow Rocks

-Weightlifting-

Every minute on the minute for 12 minutes
Complete 1 squat clean + 1 paused front squat

-Conditioning-

Four rounds for time:
12 power cleans, 135/95
12 toes to bar
12 box jumps, 30/24

-Rowing-

Every 5 minutes, row 500 meters
Complete 3 rounds.

-Cool Down-

Sit-and-Reach

Ricky legless rope climbing at the Circus competition

Wednesday 152801

Vise / ViseDowntown

Open Gym

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18 minute AMRAP

400 meter Medicine Ball Carry
15 Russian KB Swings
12 Plated Overhead Walking Lunges
9 Push Press

Post all results to comments.

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Rest Day Reading:

What is the CrossFit Games Scaled Division? What does it mean for me?

Click here to view CrossFit Games Scaled Division

Post thoughts and questions to comments.

Tuesday 152701

Vise/ViseDowntown

-Warm up-

10 Minutes:

9-6-3
KB Swing
Ring Pull-ups

5 Minutes:

Flexed arm hang for time

-Weightlifting-

7 minutes to build to heavy power clean + 2 Jerks

-Conditioning-

4 rounds
15 Bar facing burpees
12 Dead-lifts, 155/105
9 Hang power clean
6 Shoulder 2 overhead

-Midline-

25-20-25-10
Heavy Russian Double KB Swing
Weighted sit-up, 45/25 DB

-Cool Down-

20 Scorpion stretch

Photo by Ginnie Coleman Photography

Monday 152601

Vise/ViseDowntown

-Warm up-

10 Minutes:

500 meter row

5 Minutes:

2 rounds:
30 ft handstand walk
10 KB swings

-Weightlifting-

Every minute on the minute for 5 minutes:
5 hang power snatch, 135/95
then
Every minute on the minute for 5 minutes
4 power snatch, 155/105

-Conditioning-

5 rounds
50 Double Unders
3 legless rope climbs to 12'

If using legs, climb to 15 feet.

-Strength-

Front Squat
Build to a heavy 5 rep

-Cool Down-

Forearm Stretch
Click here for video of stretch

Jessica and Shelby ready to take on the Circus.

Saturday 150124

Vise

Sladderday 9 am

Dead-lift, 1 RM

Start weights are 225/125 or 315/195. Athletes may only go up 10# every 2 minutes. At the beginning of every attempt, 5 bar facing burpees must be completed.

Community 10 am

In teams of 2, complete as many rounds/reps as possible in 25 minutes of:
Run 400 meters (together)
40/25 DB Walking Lunges, 20 steps
20 Box Jumps, 20" box
20 Burpees
20 Front Squats, 75/55

Run together, then all movement reps will be split, 10/10. Doesn't matter who starts a movement, but they must complete 10 reps before their partner then completes 10 reps.

ViseDowntown

830 am

Community 930 am

Coach's Choice

Post all results to comments.

Friday 150123

Vise/ViseDowntown

-Warm up-

10 Minutes:

2 Rounds:
10 Front Squats
10 Good Mornings
10 Strict Press

5 Minutes:

20 Russian KB Swings
15 KB Swings
5 Turkish Get-ups

-Gymnastics-

30 strict chest-to-bar pull-ups
Rest 3 minutes
30 strict handstand push-ups

-Conditioning-

From 0:00-3:00
2 rounds
30 Double unders
10 Dead-lifts, 185/125

From 3:00-6:00
2 rounds
35 Double unders
12 Dead-lifts, 185/125

From 6:00-9:00
2 rounds
40 Double unders
14 Dead-lifts, 185/125

From 9:00-12:00
2 rounds
45 Double unders
16 Dead-lifts, 185/125

Workout is continuous. If 2 rounds of Double Unders and Dead-lifts are complete in 3 minutes continuing adding reps to failure every 3 minutes.

-Cool Down-

10 Elbow to Instep

Today, and always, we remember Collin. #Original99
Click here for service information.

Collin and his brother Eric celebrating Collin's 17th birthday.

Thursday 150122

Vise/ViseDowntown

-Warm up-

10 Minutes:

30 Wall taps
20 Air Squats
10 Squat Jumps

5 Minutes:

Practice: Knees-to-feet jump

-Weightlifting-

10 minutes to build to a heavy squat clean thruster

-Conditioning-

AMRAP in 9 minutes:
3-6-9-12...
Thruster, 95/65
Toes-to-bar

-Rowing-

2x1000 meters

Goal: maintain pace for first 500 meters, then increase pace for second 500 meters

-Cool Down-

Foam Roll: Back

Vise Cube takes on Winter Warrior 2015

Wednesday 150121

Vise / ViseDowntown

Open Gym

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10 min AMRAP "Mary"
5 Handstand push-ups
10 Pistols, alternating
15 Pull-ups
then,
10 Stone to shoulder
then,
10 min AMRAP "Cindy"
5 Pull-ups
10 Push-ups
15 Air Squats

Post all results to comments.

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Rest Day Reading:

What are the CrossFit Games?

Check out this website for more information:

http://games.crossfit.com/

Post comments, questions, or concerns to comments.

What, you don't do Thrusters wearing a sweater?

Tuesday 150120

Vise/ViseDowntown

-Warm up-

10 Minutes:

2 Rounds:
10 Wall Balls
10 Shoulder Taps

5 Minutes:

250 meter Row
10 Clapping Push-ups

-Weightlifting-

Five sets of:
Power clean + Push jerk x3

Complete on a 2 minute clock.

-Conditioning-

Every minute on the minute for 16 minutes:
Minutes 1, 5, 9, 13 complete 15 shoulder to overhead, 95/65
Minutes 2, 6, 10,14 complete 15 pull-ups
Minutes 3, 7, 11,15 complete 12/10 calorie row
Minutes 4, 8, 12,16 rest

-Midline-

8 rounds of:
0:20 hollow hold, 0:10 rest, 0:20 hold top of push-up (plank), 0:10 rest

-Cool Down-

20 PVC PassThroughs
Yoga Pose - Cobra

Mobility Seminar January 17, 2015

Monday 150119

Vise/ViseDowntown

-Warm up-

10 Minutes:

9-6-3
Toes-to-Bar
Air Squat

5 Minutes:

Down-and-back
High Knees
Butt Kickers
High Kicks
Broad Jumps

-Weightlifting-

Every minute on the minute for 10 minutes:
Complete 2 Power Snatches.
Start at 60-65% and increase weight every 2 rounds.

-Conditioning-

21-15-9
Back Squat, 225/155 (no rack)
400 meter run

-Cool Down-

Calf Stretch
Couch Stretch

Welcome to the world Nolan Patrick Murphy.
Born January 13, 2015 at 8 am
Weighing 7lbs 1 oz.
Big Sister Bria and big brother Colton are in love!
Congratulations Tricia and Ryan!!

Friday 150116

Vise/ViseDowntown

-Warm-up-

10 Minutes
15 Burpee Box Jump Overs

5 Minutes
10 Inch Worms
Muscle-Up Practice

-Strength-

Every minute on the minute for 10 minutes
Odd minutes: 4-6 strict HSPU
Even minutes: 2 Rope Climbs

-Conditioning-

1000 meter row
50 Thrusters, 45/35
30 Pull-ups
30 Burpees
50 Wall balls, 20/14
800 meter run

-Cool Down-

Couch Stretch

Post all results to comments.

RIP Collin. You will be missed. #ViseFamily

Thursday 150115

Vise/ViseDowntown

-Warm-up-

10 Minutes
20 Good Mornings
10 Sit-ups
5 Wall Walks

5 Minutes
20 PVC Pass Throughs
10 Push-ups
5 Strict Pull-ups

-Strength-

Every minute on the minute for 6 minutes:
Complete 5 touch and go Deadlifts, 50-60% + 5 Box Jumps, 30/24

-Conditioning-

100 Double Unders
25 Snatches, 95/65
75 Double Unders
20 Snatches, 115/75
50 Double Unders
15 Snatches, 135/95
25 Double Unders
10 Snatches, 155/105

-Rowing-

In teams of 2,
Row 4000 meters.
Switch every 250 meters

Maintain 1000 meter pace from last week.

-Cool Down-

Foam Roll

Post all results to comments.

"The WODFather" Jay Manifold spotting Matt.

Wednesday 150114

Vise / ViseDowntown

Open Gym

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For time:
10 Front squats (from the floor)
15 Burpees
20 Walking lunges
30 Pull-ups
60 Box Jumps, 24/20
100 Double Unders
60 Box Jumps, 24/20
30 Pull-ups
20 Walking lunges
15 Burpees
10 Front squats (from the floor)

Post all results to comments.

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Rest Day Reading:

Click here Snatch: Get under the bar faster

Post comments, questions, or concerns to comments.

Tuesday 150113

Vise/ViseDowntown

-Warm up-

10 Minutes:

20 Line Jumps (Front-to-Back)
20 Line Jumps (Side-to-Side)
20 Lateral Lunges

5 Minutes:

2 Rounds:
10 Wall Balls
10 Burpees

-Olympic lifting-

7 Rounds:
Power Clean and Push Jerk + Full Clean and Jerk

Complete on 2 minute clock.

-Conditioning-

Two rounds for time of:
10 Overhead Squat 95/65
10 Chest to bar pull-ups

Rest 2 minutes. Repeat for 2 additional cycles.

Score is total time including rest.

-Midline-

Three rounds NOT for time:
20 weighted ab mat sit-ups 45/25
30 banded good mornings

-Cool Down-

Yoga Pose - Snake
Sit-and-Reach

Post all results to comments.

Mama Jen and Alli #DTPartyTime

Monday 150112

Vise/ViseDowntown

-Warm up-

10 Minutes:

50 Double Unders
Triple Under Practice

5 Minutes:

3 Rounds "Cindy"
5 Pull-ups
10 Push-ups
15 Air Squats

-Olympic lifting-

7 Rounds:
1 Power Snatch + 1 Full Squat Snatch

Complete on a 2 minute clock

-Conditioning-

EMOM for 10 minutes
Complete 7 Toes-2-bar + 7 Burpees to 6" target above reach

-Strength-

Back Squat - 3x3, increasing weight each set.

Complete on a 3 minute clock.

-Cool Down-

Sit and Reach

Post all results to comments.

Handstand practice ViseDowntown

Saturday 151001

Vise

Sladderday 9 am

Front rack barbell stationary lunge
Complete one rep each leg. Back knee must touch the floor for rep to count. Return feet to starting position. No rack.

Complete on a 90 second clock.

Starting weight, 95/55
Men may increase weight in increments of 10-20# only.
Ladies may increase weight in increments of 5-10# only.

Community 10 am

In teams of 3
For time:
100 Box jumps, 24/20
Row 165 calories
200 Ab mat sit-ups
325 Air squats
200 Double unders
Row 165 calories
100 Box jumps, 24/20

ViseDowntown

830 am

In teams of 3

For time:

100 Box jumps, 24/20

Row 165 calories

200 Ab mat sit-ups

325 Air squats

200 Double unders

Row 165 calories

100 Box jumps, 24/20

Community 930 am

Coach's Choice

Post all results to comments.

January 3rd, 2015 #DTpartytime

Friday 150109

Vise/ViseDowntown

-Warm up-

10 Minutes:

EMOM for 3 minutes:
10 Wall Balls

5 Minutes:

20 Russian Twists
8 Stone to shoulder

-Weightlifting-

Every minute on the minute for 12 minutes:
Minutes 1, 4, 7, 10 complete 10 kipping HSPU
Minutes 2, 5, 8, 11 complete 10 pistols, alternating
Minutes 3, 6, 9, 12 complete 10 barbell roll outs

-Conditioning-

9-7-5
Shoulder to Overhead, 205/135
Muscle Up

-Cool Down-

20 Banded ATYI

Post all results to comments.

Deep in discussion, Coach Angie and Lexie. Log your workouts!

Thursday 150108

Vise/ViseDowntown

-Warm up-

10 Minutes:

Down and Back:
High knees
Bear crawl
Broad jump

5 Minutes:

EMOTM for 3 minutes:
12 Kettlebell swings

-Weightlifting-

1 Power Clean + 2 Jerks for 10 sets

Complete 1 rep every 90 seconds at a moderate load

-Conditioning-

10-9-8-7-6-5-4-3-2-1
Hang Squat Clean, 95/65
Bar Facing Burpees
Box Jumps, 24/20

-Cool Down-

Sit-and-reach

Post all results to comments.

Wednesday 150107

Vise / ViseDowntown

Open Gym

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Every minute on the minute for 20 minutes complete:
On the odd minutes - 15 Wall Balls
On the even minutes - 5 calorie row

Objective is to complete the 15 wall balls, unbroken, within the odd minute.

Post all results to comments.

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What is the Open?

Click here to learn more.

Post comments, questions, or concerns to comments.

Introducing Pierce James Hanwright. Congratulations Jennifer, Mark, and big sister Lyla.

Tuesday 150106

Vise/ViseDowntown

-Warm up-

10 Minutes:

2 Rounds:
10 Squat Push-ups
Click here for squat push up demo
10 Mountain Climbers
Click here for demo.

5 Minutes:

Handstand Push-up skill work
1) Kipping HSPU
2) Strict HSPU with 1 Ab mat
3) Wall Facing Kip practice
4) Pike Push-up

-Weightlifting-

5 Rounds for total reps:
Max Strict Press, 60-70% of 1RM
Max Strict Pull-ups

-Conditioning-

For Time:
Row 1000 meters

-Cool Down-

Banded Shoulder Stretch

Post all results to comments.

Cookies with Santa

Monday 150105

IVise/ViseDowntown

-Warm up-

10 Minutes:

25 Burpees

5 Minutes:

2 Rounds:
100 meter row
10 Air squats
10 PVC Pass throughs

-Strength-

Complete 1 Snatch every minute on the minute for 14 minutes

Start at 60% for the first two minutes followed by a 5-10# increase every other minute after that. Minutes 1 and 2 are at 60%, minutes 3 and 4 are 5-10# heavier, etc.

-Conditioning-

10 Rounds:
3 Front Squats, 225/155 (no rack)
8 Toes 2 Bar

-Cool Down-

Foam Roll Back

Post all results to comments.

Sunday Funday noon edition