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  

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Vise Community is second to none.
Veeps supporting Veeps at the local "Duo" competition.  

Tuesday 063015

Vise/Vise Downtown

-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.

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

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

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MUST WEAR LONG SOCKS TODAY!!!

Thursday 150625

Vise/Vise Downtown

-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

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  

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Who wants cupcakes?

Tuesday 150623

Vise/Vise Downtown

-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

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

Post all results to SugarWOD.

Mastering Snatch technique.  

Friday 150619

Vise/ViseDowntown

-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.  

-Conditioning-

Granite Games Workout 15.1

As 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

-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

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

Tuesday 150616

Vise/Vise Downtown

-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

Post all results to SugarWOD.

Monday 150615

Vise/Vise Downtown

-Strength-

Back Squat, 3 x 5

Complete on a 3 minute clock.

-Conditioning-

Complete the following 4 Rounds:

As many reps as possible in 3 minutes of:
"Cindy"
5 Pull-ups
10 Push-ups
15 Air Squats
OR
"Mary"
5 Handstand push-ups
10 Pistols
15 Pull-ups

Perform as many rounds and reps as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round.  

Post all results to SugarWOD.

Friday 150612

CrossFit Vise and Vise Downtown

-Weightlifting-

Squat Clean, 10 sets x 2 reps at 75-80%

Complete on a 1:30 clock

-Conditioning-

5 Rounds of:
1 minute - Deadlift, 185/125
1 minute - Ring Dips
1 minute - 30 ft shuttle run
1 minute - Rest

Post all results to SugarWOD

Downtown Ladies tackling Fran.  

Thursday 150611

Vise/Vise Downtown

-Strength-

Push Press, 3 x 5
super set with 
Strict weighted pull-up, 3 x 5

Heavier than 150528

-Conditioning-

"Fran"
21 - 15 - 9
Thrusters, 95/65
Pull-ups

-Gymnastics-

6:00 Handstand Walk Practice

Work speed or balance based on your proficiency.

5 x 3 Wall Walks

Post all results to SugarWOD.

Vise Ladies, doing work. 

Wednesday 150610

Vise and Vise Downtown

Workout of the Day

Work Your Weaknesses Wednesday:

Skill: Air Squat

Drills: 

1.  Super Squat Hip Sequence.  1:00 for each position
     Super Squat with K Starr

2.  Tabata Deep Squat Holds

3.  Glute Activation: lateral band walks; 3 x 15 steps/side

4.  5 minute Squat Test
      Squat Test

Ask a coach for assistance  

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Tuesday 150609

Vise/Vise Downtown

-Weightlifting-

Squat Snatch 10 x 2 reps at 75-80%

Complete on a 2 minute clock.

-Conditioning-
Run 6 x 400 meters

Rest time taken to complete 400 meter run.
These are near threshold efforts, to be completed at the fastest pace you can successfully repeat for all six intervals.

-Midline-

3 Rounds:
20 Hollow Rocks
0:45 Plank
0:45 "Chinese" plank

"Chinese" Plank Demo

Post all results to SugarWOD.

Brenda leading the way!

Monday 150608

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:
150 Wall balls, 20/14
90 Double Unders
30 Muscle Ups

Two scores for this workout.  1) total time for wall balls, "Karen", and 2) total reps completed in 12 minutes.  

-Gymnastics-

Handstand Push Up Simulator
3-6-9-12-15-12-9-6-3
all rounds must be unbroken

scale to 2-4-6-8-10-8-6-4-2 or similar as needed for ability to complete sets unbroken.

Post all results to SugarWOD.

Friday 150605

Vise/ViseDowntown

-Strength-.

Deadlift, 1 x 5
Increase weight 5-10# from 150522

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-

Every 30 seconds for 10 minutes:
Complete 1 stone-to-shoulder as close to bodyweight as possible

-Accessory-

5 rounds for quality:
Barbell curls x 10 reps
Skull crushers x 10 reps

Post all results to SugarWOD.

Kettlebell Friday 430pm CB VIse, be there

Thursday 150604

Vise/Vise Downtown

-Strength-

Bench Press, 3 x 5
super set with 
Dumbbell Row, 3 x 12

Heavier than 150521

-Conditioning-

"Elizabeth"
21 - 15 - 9
Clean, 135/95
Ring dips

-Gymnastics-

"Chest to bar pull-up flight simulator"
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Complete as unbroken sets of chest to bar pull-ups

All sets MUST be unbroken and independent of each other. 

Post all results to SugarWOD.

Welcome Coach Miller-Time!

Wednesday 150603

Vise and Vise Downtown

Workout of the Day

Work Your Weaknesses Wednesday:

Skill: Rope Climbs

Drills: 

a.  Seated rope climb footwork (sitting on at least a 30") box for 10-15 minutes

b.  Rope Climbs
     5-4-3-2-1 reps
     rest 1-3 minutes between sets

Click here for a link to Ricky's Rope Climb video.

Ask a coach for assistance  

Post all results to SugarWOD

Tuesday 150602

Vise/Vise Downtown

-Strength-

Split Jerk from rack - 6 sets x 3 reps, 70-80%

Complete on a 2.5 minute clock

-Conditioning-

Complete the following for time: 75 Double unders, then 
3 rounds of:
15 Overhead Squats, 95/65
15 Toes to Bar
Then,
75 Double unders

-Midline-

3 Rounds
20 Hollow rocks
20 Superman back extensions

Post all results to SugarWOD.

"Helen"