Wednesday 150401

Vise / ViseDowntown

Open Gym

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Memorial WOD Series continues.  Every Wednesday leading up to Murph in May, a hero WOD will be programmed.  This is our way to pay tribute to the Heroes of our Nation. 

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"DT"

Five rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

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Tuesday 150331

Vise/ViseDowntown

10 Minutes
2 Rounds:
25 Double Unders
5 Inch Worms + Push-up

5 Minutes:

3 Rounds: 
1 Wall Walk
10 Shoulder Taps

-Strength-

Press - 3 x 8 reps

Super set with

Strict Pull-ups - 3 max sets (leaving 1-2 reps in the tank each set)

-Conditioning-

As many reps as possible in 10 minutes of:
Run 1 mile
Then,
as many rope climbs as possible in the remaining 10 minutes.

-Midline-

3 Rounds:
10 Turkish Get-ups, 5/arm
15 V-ups

-Cool Down-

Couch Stretch
Calf Stetch

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Monday 150330

Vise/Vise Downtown

-Warm up-

10 Minutes:

400 meter run

5 Minutes:

9-6-3
Kettlebell Swings
Toes-to-bar
Push-ups

-Weightlifting-

5 Rounds of:
1 Power Snatch + 2 Full Snatch
Rounds 1, 2 at 65%
Rounds 3, 4, and 5 at 70%

Complete on a 2 minute clock.

-Conditioning-

Complete the following every 2 minutes for 5 rounds:
200 meter run
5 hang power cleans, 185/125

-Strength-

Back Squat:
Complete 3 sets of 8 reps at 70%.

Complete on a 3 minute clock.  

-Cool Down-

400 meter walk

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Downtown Party Time

Friday 150327

Vise/Vise Downtown

Workout of the Day

CrossFit Games Open 2015 15.5

27-21-15-9 reps for time of:
Row for calories
Thrusters, 95/65

For standards click here

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Thursday 150327

Vise/ViseDowntown

-Warm up-

10 Minutes:

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

5 Minutes:

9-6-3
V-ups
Inch Worms

-Gymnastics-.

Weighted Pull-ups, 3 x 5
Superset with
Weighted Ring dips, 3 x 8

Complete using a more difficult variation than last week.

Complete on a 3 minute clock.  

Followed by:
10 minutes of Muscle-up skill work.
Ring row transition
Partner assisted
Strict Muscle-up

-Conditioning-

Every Minute on the Minute for 15 minutes:

Minute 1  0:30 Max rep 10 meter Shuttle Runs
Minute 2  0:30 Max rep Dumbbell Snatch, 70/50 alternating
Minute 3  0:30 Max rep Toes-to-Bar

-Cool Down-

Sit-and-Twist
Forearm Stretch

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Representing Vise at the Des Moines Downtown Throwdown

Wednesday 150324

Vise / ViseDowntown

Open Gym

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Memorial WOD Series kicks off today.  Every Wednesday leading up to Murph in May, a hero WOD will be programmed.  This is our way to pay tribute to the Heroes of our Nation. 

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"Carse"

21-18-15-12-9-6-3 reps for time of:

95/65 pound Squat clean

Double-under

185/115 pound Deadlift

24"/20" Box jump

Begin each round with a 50 meter Bear crawl.

U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, New Mexico, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy.

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Jason Khalipa 18:07, Alex Rollin 20:40, Cheryl Licon 24:10 (65lb clean, 115lb deadlift, 20" box).

Tuesday 150324

Vise/ViseDowntown

10 Minutes
500 Meter Row

5 Minutes:

5-4-3-2-1
Kettlebell Swing
Jump Squat
Ring Rows

-Weightlifting-

Every Minute on the Minute for 10 minutes:
Complete 1 Power Clean + 2 Jerks

-Conditioning-

Complete the following for time:
42 Wall Balls, 20/14
21 Pull-ups
30 Wall Balls, 20/14
15 Pull-ups
18 Wall Balls, 20/14
9 Pull-ups

-Midline-

3 Rounds:
20 Band Pull Aparts
20 Weighted Sit-ups
20 Hollow Rocks
20 Superman Rocks

-Cool Down-

Couch Stretch

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Happy Belated Birthday to Ricky!
Ginnie Coleman Photography

Monday 150323

Vise/Vise Downtown

-Warm up-

10 Minutes:

10 Kettlebell Snatch (right arm)
10 Overhead Kettlebell Lunge
10 Kettlebell Snatch (left arm)
10 Overhead Kettlebell Lunge

5 Minutes:

2 Rounds:
20 Speed Banded Squats (fast)
Click here for demo
1 Max Effort Broad Jump

-Weightlifting-

Every minute on the minute for 7 minutes:
Complete 2 touch and go Snatch

Starting weight is 60-70% of 1 RM.  Increase 5-10# each minute.

-Strength-

Pause Front Squats - 3 x 3, with a 2 second pause at the bottom of the squat.  

-Conditioning-

50 Calorie Row
50 Box Jumps
25 Power Cleans
25 Bar Over Burpees

-Cool Down-

Sit-and-Reach 
10 Elbow-to-Instep

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Welcome to Iowa Dan.  Home of the "wild horses and cows" and wind farms.
Photo Credit Ginnie Coleman Photography

Friday 150320

Vise/Vise Downtown

Workout of the Day

CrossFit Games Open 2015 15.4

Complete as many reps as possible in 8 minutes of:
3 Handstand Push-ups
3 Cleans
6 Handstand Push-ups
3 Cleans
9 Handstand Push-ups
3 Cleans
12 Handstand Push-ups
6 Cleans
15 Handstand Push-ups
6 Cleans
18 Handstand Push-ups
6 Cleans
21 Handstand Push-ups
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb
Women clean 125 lb

For standards Click here

There are details on measuring height for handstand push-up standards.  Follow the above link for details.

Thursday 150319

Vise/ViseDowntown

-Warm up-

10 Minutes:

3 Rounds:
10 Wall Balls
3 Handstand Push-ups

5 Minutes:

2 Rounds:
10 Turkish Sit-ups
2 Turkish Get-ups

-Gymnastics-.

Alternating Every Minute on the Minute for 10 Minutes
Odd: 5 Strict Pull-ups (Chest-to-bar, if you can)
Even: 10 Strict Ring Dips

Scale reps before scaling movement.  

Then,
1 set of max effort kipping pull-ups

Rest 3 Minutes

1 set of max effort ring dips

-Conditioning-

1000 meter Row
100 Double Unders
100 Air Squats
50 Burpees to 6 inch touch overhead.

-Cool Down-

Sit-and-Twist
Sit-and-Reach

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Strength Class Downtown 150316

Tuesday 150317

Vise/ViseDowntown

10 Minutes
2 Rounds:
10 Squat Jumps
20 Russian Twists

5 Minutes:

2 Rounds:
1 Rope Climb
Max Attempt Handstand Walk

-Weightlifting-

Alternating Every Minute on the Minute for 12 minutes:
Odd Minutes: Complete 3 Thrusters starting at 135/95 and increase each round.
Even Minutes: 7 Burpee Box Jump Overs

-Conditioning-

As Many Reps As Possible in 9 Minutes:
15 Toes-to-Bar
15 Kettlebell Swings, 2/1.5

-Midline-

3 Rounds:
15 Hollow Rocks
10 V-Ups
15 Arch Rocks

Roll from Arch to Hollow while keeping arms and feet off the floor.

-Cool Down-

Yoga Pose - Cobra
10 Scorpions

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Grandma Angie is 50 TODAY!!  Happy Birthday!

Monday 150316

Vise/Vise Downtown

-Warm up-

10 Minutes:

Down and Back:
High Knees
Butt Kicks 
Skips for Height
Broad Jumps

5 Minutes:

2 Rounds:
200 Meter Run
10 Toes to Bar
5 Inch Worm + Push-up

-Weightlifting-

Every Minute on the Minute for 10 Minutes:
Complete 1 Hang Snatch + 1 Full Squat Snatch

Moderate load of 60-70% of 1 RM

-Conditioning-

On a continuously running clock, Complete 3 rounds each for time:
400 Meter Run
15 Shoulder to Overhead, 135/95

Rounds start at 0:00, 5:00, and 10:00

-Strength-

Front Squats - 4 x 3 @ 80% of 1 RM

-Cool Down-

Couch Stretch

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3rd Annual Beer and Burpees

Friday 150313

-Warm up-

Coach led warmup

-Conditioning-

CrossFit Games Open Workout 15.3

14 Minute AMRAP:
7 Muscle ups
50 Wall Balls, 20#, 10 ft./14#, 9ft 
100 Double Unders

Click here for standards

-Cool Down-

Couch Stretch

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Thursday 150312

Vise/ViseDowntown

-Warm up-

10 Minutes:

10 Pull-ups
10 Push-ups
10 Sit-ups
10 Air Squats

5 Minutes:

PVC Burgener Warmup
10 Jump Shrugs
10 Jump Shrug Scarecrow
5 Power Clean
5 Front Squat

-Weightlifting-.

Hang Clean - 3x5 

Increasing weight each set

-Conditioning-

3 Rounds for time:
50 Double Unders
400 Meter Run
15 Hang Power Cleans

-Cool Down-

Calf Stretch
Sit-and-Twist

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Nancy completing 15.2.  What will 15.3 bring?

Wednesday 150311

Vise/ViseDowntown

10 Minutes
400 meter Run

5 Minutes:
10 Good Mornings
10 Behind-the-Neck Press
10 Romanian Dead-lifts
10 Front Squats

-Weightlifting-

Dead-lift

15 minutes to build to a heavy set of 3

-Conditioning-

Complete the following for time:
21-18-15-12-9-6-3
Dead-lift, 185/125
Bar Facing Burpee

-Cool Down-

Sit-and-Reach

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The "WodFather" does tire flips.  

Tuesday 150310

Vise/ViseDowntown

10 Minutes
500 meter row

5 Minutes:

2 Rounds:
20 Box Jumps
15 Push-ups
10 Toes-to-bar

-Weightlifting-

Every minute on the minute for 10 minutes:
3 Push Press

Sets Across, 60-70%

-Conditioning-

As many reps as possible in 15 minutes:
5 Pull-ups
10 Push Press
15 Ab mat Sit-ups
200 meter Run

-Cool Down-

Couch Stretch
Calf Stretch

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Elizabeth Arndt moving through 15.2.  

Monday 150309

Vise/Vise Downtown

-Warm up-

10 Minutes:

2 Rounds:
20 Double Unders
5 Triple Under Attempts

5 Minutes:

2 Rounds:
10 Overhead Plate Lunges
10 Russian Twists

-Weightlifting-

Front Squat - 5 x 3
Start at 65% and build to a heavy set of 3

Complete on a 2:00 clock

-Conditioning-

On a continuously running clock, complete the following in 4 minute intervals:

0-4:00
100 Kettlebell Swings, 1.5/1 pood

5:00-9:00
80 Wallballs, 20/14

10:00-14:00
60 Burpee Box Jump Overs

Score is time to complete all reps.  If all reps are not completed, score is total reps completed.  

-Cool Down-

Foam Roll - Back

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Fresh Air Saturday, finally!

Friday 150306

Vise/ViseDowntown

-Warm up-

Coach led warmup

-Conditioning-

2015 CrossFit Games Open Workout 15.2

Every 3 minutes for as long as possible:

From 0:00-3:00
2 rounds of:
10 Overhead Squats, 95/65
10 Chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 Overhead Squats, 95/65
12 Chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 Overhead Squats, 95/65
14 Chest-to-bar pull-ups

Etc., following same pattern

Click here for workout standards

-Cool Down-

Sit-and-Reach
Yoga - Child's Pose

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Thursday 150305

Vise/ViseDowntown

-Warm up-

10 Minutes:

10 Spiderman + Push-up
10 Ring Pull-up
10 Deck Squats

5 Minutes:

20 PVC Pass Throughs
15-10-5
Double Unders
Sit-ups

-Gymnastics-.

A. Five sets for quality:
Spotted Freestanding Handstand Practice, 30 seconds

B.  For quality:
20 Handstand Kick-ups (against wall)

Set up in a freestanding tripod, facing away from the wall with hands within 2 inches of wall. 
Goal is vertical handstand with no part of body touching wall.

-Strength-

Weighted Pull-ups - 5x5

Scale to strict body-weight, negatives, or tempo ring rows.  

-Conditioning-

Four sets, each for time:
Row 500 meters

Rest 1:1 or alternate rows with partner

-Cool Down-

Foam roll back

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Wednesday Olympic Lifting

Wednesday 150304

Vise / ViseDowntown

Open Gym

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5k Row

(Goal: sub 20 minutes)

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Rest Day Reading:

Stay up to date on the CrossFit Games

Click here

Post thoughts and discussion points to comments. 

Tuesday 150303

Vise/ViseDowntown

10 Minutes
10 Box Jump Overs
10 Pike Push-ups
10 Squat Jumps

5 Minutes:

2 Rounds:
8 Alternating DB Front Raises 
8 DB Bent Over Rows

-Weightlifting-

Every minute on the minute for 10 minutes:
5 Squat Clean Thrusters, 135/95

-Conditioning-

Three rounds for time of:
50 Double Unders
10 Bar Facing Burpees
10 Dead-lifts, 275/185

-Midline-

3 x 20 V-ups
Superset with
3 x 20 Empty Bar Good Mornings

-Cool Down-

10 Scorpions
Sit-and-Twist

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2015 Open.  Great Job Bryan!

Monday 150302

Vise/Vise Downtown

-Warm up-

10 Minutes:

500 meter row

5 Minutes:

2 Rounds:
1 Rope Climb
12 V-ups

-Weightlifting-

Five sets for load:
Snatch + Hang Snatch + Overhead Squat

Complete on a 1:30 clock

-Conditioning-

30 Chest to Bar pull ups
15 Front Squats, 225/155
30 Handstand push ups
15 Front Squats 225/155
30 Chest to Bar pull ups

From the ground for Rx on squats, but if there is room to use a rack and it will allow you to go heavier please do.  

-Cool Down-

Banded Shoulder Stretch

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Strength Class Vise Downtown