Friday 150227

Vise/ViseDowntown

-Warm up-

10 Minutes:

2 Rounds: 
10 Back Squats
10 Good Mornings
5 Behind-the-Neck Press

5 Minutes:

2 Rounds:
8 KB Swings
8 Overhead KB Lunges

-Conditioning-

2015 CrossFit Games Open Workout 15.1

9-minute AMRAP
15 Toes-to-Bar
10 Dead-lift, 115/75
5 Snatch, 115/75

Then, 15.1a

6 minutes to establish 1 RM Clean and Jerk

Click here for movement standards

-Cool Down-

Sit-and-Reach
Yoga - Child's Pose

Post all results to SugarWod. 

Thursday 150226

Vise/ViseDowntown

-Warm up-

10 Minutes:

20 PVC Pass Throughs
20 Toe Touches
20 Scorpions

5 Minutes:

EMOTM for 3 Minutes:
2 Alternating Turkish Get Ups
5 Russian Twists

-Gymnastics-.

Handstand Balance Practice, 5 minutes

Wall walk into a handstand, bring one foot away from the wall, and tap away from wall with the other.  Trying to find balance point.

If this is not possible, scale to 2 wall walks (as high as possible), EMOM

Then,

Kipping HSPU Progressions, 10-15 minutes

A.  Pike Position or On Knees, Off Box, Head/Hand Position Drill, 2-3 minutes

B.  On Toes, Off Box, Head/Hand Position Drill, 2-3 minutes

C.  Free Standing Tripod (knees on elbows) Practice (try lifting knees off elbows and tilt drill), 2-3 minutes

D.  Free Standing Tripod Kip into Push-up Plank Practice, 2-3 minutes

E.  Free Standing Tripod Kip onto Wall (angled), 2-3 minutes

-Conditioning-

As many reps as possible in 15 minutes of:
10 Dead-lifts, 185/125
15 Box Jumps, 24/20
20 Wall Balls, 20/14

-Cool Down-

Foam Roll:
-Back
-Hamstrings
Post all results to SugarWOD. 

Team 430, Vise CB

Wednesday 150225

Vise / ViseDowntown

Open Gym

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5 Min AMRAP:
12 Russian Kettlebell Swings
21 Double Unders
12 Empty Barbell Thrusters

Rest 2:30

EMOM for 4 min:
3 Reps Back Squat at 50% Body Weight
5 Strict Pull-ups

Rest 2:00

3 Min AMRAP:
10 Calorie Row
10 Burpees Over Rower
10 Med Ball Cleans

Post all results to SugarWOD.
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Rest Day Reading:

Did you give up sugar for Lent? Click here to find out what happens to your brain when you give up sugar for Lent

Post thoughts and discussion points to comments. 

Tuesday 150224

Vise/ViseDowntown

10 Minutes
9-6-3 
Strict Reverse Grip PUll-ups
Cartwheels

5 Minutes:

2 Rounds:
10 Elbow-to-instep
10 Air Squat

-Weightlifting-

Every minute on the minute, for 5 minutes:
3 Power Clean and Push Jerks, 185/125

Rest 3 minutes

Every 2 minutes, complete the following, for 2 rounds:
8 Touch and Go Clean and Jerks, 135/95

-Conditioning-

10-9-8-7-6-5-4-3-2-1 reps for time of:
Toes to Bar
Overhead Squats, 115/75

Complete 15 double unders after each round.

-Midline-

5 rounds for quality of:
10 Hollow Rocks
10 Arch Rocks (hands and feet stay off ground during transition)
10 Scap Push-ups

-Cool Down-

Yoga - Child's Pose
10 Scorpions

Post all results to SugarWod.

Monday 150223

Vise/ViseDowntown

-Warm up-

10 Minutes:

2 Rounds:
15 Jumping Jacks
10 Push-ups
5 Bridge Push-ups

5 Minutes:

2 Rounds:
1 Rope Climb
100 meter row

-Weightlifting-

On a continuously running clock, complete the following:
10 Snatches, 115/75
10 Snatches, 135/95
10 Snatches, 155/105
10 Snatches, 175/105

Start the first set at 3-2-1-Go, the second at 2 minutes in, the third set at 4 minutes in, and the final set at 7 minutes in.  

Snatches can be power catch, full catch, or combination of both.

-Conditioning-

15-12-9 reps for time of:
Thrusters, 115/75
Chest to Bar Pull-ups

Immediately in to, 

15-12-9 reps for time of: 
Bar Facing Burpees
Power Cleans, 115/75

-Strength-

Front Squat

With remaining class time, build to a heavy set of 3 reps.

-Cool Down-

Couch Stretch

Post all results to SugarWOD.

Just another Sunday Funday DT Party.

Saturday 150221

Vise / Vise Downtown

Sladderday 9 am Class in CB

Clean & Press

Warm up as needed during a 10 minute clock.  You will then receive 3 single attempts, one every 3 minutes.

There can be NO bending of the knees during the press nor any steps taken from where you begin the press, otherwise it is a no rep.

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

Conditioning

A.  Death by Power Clean, 175/125, 10 minutes
B.  Death by bar facing burpee, 12 minutes
C.  Death by Back Squat, 115/75, 15 minutes

9:30 am Class DT

Coach's Choice

Post all results to SugarWOD.

Friday 150220

Vise/ViseDowntown

-Warm up-

10 Minutes:

500 meter row

5 Minutes:

2 Rounds:
10 Box Jumps
5 Push-ups

-Gymnastics-

Handstand development
3 sets, with your feet on a box: 
Hold push-up support for 10 seconds 
Walk hands in and hold box handstand for 10 seconds.
Repeat 5 times without coming off the box

Pull-up skill:
10 x 1 eccentric pull-ups

3 x 10 beat swing
Click here for beat swing demo

-Conditioning-

75 Wall balls, 20/14
60 Box jumps, 24/20
45 Chest-2-bar pull-ups
30 Power cleans, 135/95
15 Muscle-ups

-Cool Down-

Hang from a pull-up bar:
- Normal Grip
- Reverse Grip
- Eagle Grip

Post all results to SugarWod. 

Thursday 150219

Vise/ViseDowntown

-Warm up-

10 Minutes:

2 Rounds:
5 Deck Squats
5 Inchworms + Push-up

5 Minutes:

3 Rounds:
2 Wall walks
4 Strict pull-ups

-Weightlifting-.

Alternating 10 minute EMOM
Odd - 2 cleans + 1 Jerk
Even - 10 Bar over lateral burpees

-Conditioning-

2 minute AMRAP: 
Double unders

Rest 1 minute

8 minute AMRAP:
12 Pistols
12 DB Snatches, 70/50

Rest 1 minute

2 minute AMRAP:
Double unders

-Rowing-

Row 1200 meters
200 meters hard
200 meters easy pace 

-Cool Down-

Yoga pose: Pigeon

Post all results to SugarWOD. 

Fly Athletes Fly!

Wednesday 150218

Vise / ViseDowntown

Open Gym

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5 Rounds for time:
5 Deadlift, 275/185
10 Wall balls 
10 Bar facing burpees

Post all results to comments.
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Rest Day Reading:

http://www.tabatatimes.com/what-crossfit-means-to-me-a-way-to-pr-at-life/

Post thoughts and discussion points to comments. 

Tuesday 150217

Vise/ViseDowntown

10 Minutes
5 laps around the gym

5 Minutes:

10 PVC Pass Throughs
10 Kipping Swings
5 Elbow to instep
5 Scorpions

-Weightlifting-

5 sets:
3 Press + 3 Push Press + 3 Split Jerks

-Conditioning-

6 Rounds for time: 
10 Thrusters, 95/65
10 Pull-ups

-Midline-

Alternating Tabata
Hollow hold
Arch hold

-Cool Down-

Couch Stretch

Post all results to SugarWod.

Packed house for the Valentine's Battle

Monday 150216

Vise/ViseDowntown

-Warm up-

10 Minutes:

EMOM 3 minutes
8 KB Swings
8 Air Squats

5 Minutes:

Handstand Walk Practice

-Weightlifting-

Alternating 10 minute EMOM:
Odd - 3 Power Snatches
Even - 10 lateral bar over burpees

-Strength-

Every 1:30 for 6 rounds
3 Front Squats, 65 - 75%

-Conditioning-

10 Minute AMRAP

20 Overhead walking lunges, 45/25 plate

15 Sit-ups

10 Push-ups

-Cool Down-

Quad Stretch
Sit-and-reach

Packed house for the Valentine's Battle.  Thanks to everyone who came out!

Saturday 150214

Saturday, February 14th, 2015

Gym Closed today for the Valentine's Battle.  Classes will resume Sunday, February 15th, 2015

Friday 150213

Vise/ViseDowntown

-Warm up-

10 Minutes:

2 Rounds:
12 Overhead plate walking lunges
9 Plate ground-2-overhead
6 Plate Burpees

5 Minutes:

20 PVC pass throughs
Max attempt flexed arm hang

Valentine's Day Partner Workout

10 Minute AMRAP with a partner
4 Pull-ups
20 Double Unders
8 Pull-ups
40 Double Unders
12 Pull-ups
60 Double Unders
....
Increase 4 pull-ups and 20 Double Unders per round.

Then,
1000 meter row, switch every 250 meters
50 Push Press (partner holds handstand)
50 KB swings (partner holds dead-hang)
50 Goblet squats (partner does synchronized air squats)

-Cool Down-
Sit-and-twist
Foam Roll: Back

Thursday 150212

Vise/ViseDowntown

-Warm up-

10 Minutes:

2 Rounds:
10 Slow V-ups
10 Superman back extensions

5 Minutes:

5 Rounds:
10 Double Unders
3 Push-ups

-Strength-

Dead-lift - Complete 7 reps every 1:30 for 7 rounds
Start at 50% and increase weight each round
Touch and go as long as possible.

-Conditioning-

EMOM for 28 minutes:
Minutes 1, 5, 9, 13, 17, 21, 25 - 15/12 calorie Row
Minutes 2, 6, 10, 14, 18, 22, 26 - 15 Burpees
Minutes 3, 7, 11, 15, 19, 23, 27 - 30 Double Unders
Minutes 4, 8, 12, 16, 20, 24, 28 - Clean & Jerk x1, increase weight each round

-Cool Down-

Sit-and-reach

Legless Rope Climbs

Wednesday 150211

Vise / ViseDowntown

Open Gym

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AMRAP 15 minutes:
10 Alternating Dumbell Snatch
10 Push-ups
10 Dumbell Thrusters

Post all results to comments.
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Rest Day Reading:

Use your rest day to work on a weakness.  

http://breakingmuscle.com/gymnastics/breaking-down-the-headstand-or-handstand-push-up-part-2-building-the-push

Post thoughts and discussion points to comments. 

Tuesday 150210

Vise/ViseDowntown

10 Minutes
3 Rounds:
100 meter row
4 Burpees over rower

5 Minutes:

Max height knees-to-feet jump

-Weightlifting-

EMOM for 16 minutes:
Odd- 1 Power Clean + 3-5 Shoulder to Overhead @ 75-80% of Push Press
Even - 1 Legless Rope Climb

-Conditioning-

5 Rounds for time: 
15 Wallballs, 20/14
15 Power Snatch, 75/55

-Midline-

3 Rounds:
12-15 light weight good mornings
20 band pull-aparts
30' waiters carry each arm
20 weighted sit-ups

-Cool Down-

Banded shoulder stretch

Sam takes on Eric in celebrating the life of Collin.

Monday 150209

Vise/ViseDowntown

-Warm up-

10 Minutes:

EMOM 3 minutes
20 Double Unders
5 Push-ups

5 Minutes:

10 Back Squats
10 Good Mornings
10 Strict Press
10 Overhead Squats

-Weightlifting-

1 Power Snatch + 1 Snatch Balance + Overhead Squat x7 sets
Complete on a 2 minute Clock

-Strength-

At 0:00
2:00 Max Reps
Front Squat, 185/125

At 5:00
1:30  Max Reps 
Front Squat, 135/95

At 9:00
1:00 Max Reps
Front Squat, 95/65

Each set ends when time expires or when bar is dropped, whichever comes first. 

-Conditioning-

10 Minute AMRAP

10 KB swings, 2 pd/1.5 pd

10 Toes-2-Bar

10 Box Jumps 30/24

-Cool Down-

Couch Stretch

Collin will always be with us.  #original99

Saturday 150206

"Collin"

Three rounds for max reps of:

Row for Calories, 2 minutes

115#/75# Ground to Overhead, 1 minute

20 inch Burpee Box Overs, 2 minutes

Rest 1 minute

We have created a workout in rememberance of Collin Schulze.  This workout will be held annually.

Collin was an original member of CrossFit Vise, a group formally known as the #original99. His life was tragically cut short at just 17 years of age, leaving behind many people who truly cared for him. We honor him on the 7th for the joy and happiness that he brought a lot of us while we suffered through many a CrossFit workouts.

Post all results to comments.  

Friday 150206

Vise/ViseDowntown

-Warm up-

10 Minutes:

EMOM for 3 minutes:
10 Toes-2-Bar

5 Minutes:

20 PVC Pass Throughs
15 Good Mornings
10 Alternating Cartwheels

-Gymnastics-

3 Rounds:
10 Wall Walks
10 Strict Toes-2-Bar
10 Inchworms to Hollow

-Conditioning-

15 minute AMRAP
1 Round of Cindy (5 Pull-ups, 10 Push-ups, 15 Air Squats)
5 Power Cleans, 155/105

-Cool Down-
Forearm Stretch
Click here for Forearm stretch demo

DownTown ladies, pick up the BAR!

Thursday 150205

Vise/ViseDowntown

-Warm up-

10 Minutes:

2 Rounds:
25 Double Unders
5 Triple Unders

5 Minutes:

Handstand Hold
Free standing handstand practice 

-Weightlifting-

Every minute on the minute for 10 minutes
Complete 3 squat clean thrusters, 60-65%

-Conditioning-

2 rounds:

2 minutes max calorie row
1 minute rest
2 minutes max wallballs, 20/14
1 minute rest
2 minutes max rope climbs
1 minute rest
2 minutes max burpees
1 minute rest

-Cool Down-

Banded lat stretch

Photo compliments to Ginnie Coleman Photography
Athlete: Jaden Brouse

Wednesday 150204

Vise / ViseDowntown

Open Gym

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21-15-9
Kettlebell Thrusters
6-3-1
Rope Climbs

Scaling options provided by your coach, just ask.

Post all results to comments.  

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Rest Day Reading:

A CrossFit Pioneer’s Workout For Guys With Kids (And Other Excuses)

http://fatherly.com/food-and-health/home-workout-routines-for-new-dads/

Post thoughts and discussion points to comments. 

Tuesday 150203

Vise/ViseDowntown

-Warm up-

10 Minutes:

Down and Back:
Bear Crawl
Burpee Broad Jump

5 Minutes:

5 Banded ATYI
10 Banded Internal Rotations (each arm)
Click here for demo
15 Shoulder Retractions
Click here for demo

-Weightlifting-

Push Press + Push Jerk + Split Jerk x5
Complete on a 2 minute clock.

-Conditioning-

For Time:
30-20-10
Box Jump, 24/20
C2B pull-ups
Shoulder to overhead, 115/75

-Midline-

3 Rounds for quality

20 Hollow rocks
20 Superman back extensions
0:30 Handstand hold

-Cool Down-

Yoga: Pigeon Pose 2 minutes each leg

Caleb, put some weight on the bar!

Monday 150202

Vise/ViseDowntown

-Warm up-

10 Minutes:

500 meter row

5 Minutes:

15 Back Squats
15 Good Mornings
15 Behind-the-Neck Press

-Weightlifting-

EMOM for 7 minutes
Complete 20 Double Unders + 2 Power Snatch, 165/105

-Strength-
Front Squat - 
10 minutes to build to a heavy set of 3

-Conditioning-

2 Rounds

40 Double Unders
20 Toes-2-bar
10 Front Squats, 225/155

-Cool Down-

Couch Stretch

Wyatt Fallet working overhead walking lunges