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Athlete Date Sort Location Workout Name Description Results
Matt Markel 10/04/2013 CrossFit Vise bench press bench press. 210, 230, 250. 270, 295 295 x 3 reps lbs
Performed as RX
Matt Markel 10/04/2013 CrossFit Vise big clean complex high hang clean+
below knee clean clean+
touch n go clean +
push press

high hang clean+
below knee clean clean+
touch n go clean +
push jerk

high hang clean+
below knee clean clean+
touch n go clean +
split jerk

6 sets		 115 lbs
lbs
Performed as RX
Matt Markel 10/01/2013 CrossFit Vise Dead Lift dead lift x 5 reps 390 lbs
Performed as RX
Matt Markel 10/01/2013 CrossFit Vise clean/jerk rope climbs clean/jerk at 155lbs x 10 reps, 1 legless rope climb. 3 rounds 5 reps
Workout Scaled
Matt Markel 09/04/2013 CrossFit Vise None DEAD LIFT- 5-3-2 REP WARM UP
5 REPS WORK		 355 lbs
Performed as RX
Matt Markel 09/04/2013 CrossFit Vise None 10 REPS FRONT SQUATS- 115LBS
10 REPS SHOULDER TO OVERHEAD		 15m 10s
Performed as RX
Matt Markel 08/13/2013 CrossFit Vise None Deadlift 5-3-2-5 reps 335 lbs
Performed as RX
Matt Markel 08/13/2013 CrossFit Vise None Complete the following for time:
50 Wallballs 20/14
50 Double Unders
40 Box Jumps 24"/20"
40 Toes 2 Bar
30 Burpees
30 Chest 2 Bar Pull ups
20 Power Cleans 145/100
20 Jerks 145/100
10 Snatches 145/100
10 Muscle Ups

There will be a 20 minute cut off for this workout.		 217 reps
Workout Scaled
Matt Markel 08/09/2013 CrossFit Vise None Front Squat 3-3-3-3-3 reps
Then 1x15		 245 lbs
Performed as RX
Matt Markel 07/29/2013 CrossFit Vise None Back Squat 3-3-3-3-3 reps
Then 1x15 reps		 315, 225 lbs
Performed as RX
Matt Markel 07/29/2013 CrossFit Vise None Five rounds for time of:
10 Burpees
10 Shoulder to Overhead, 135#/95#
25 Double Unders		 15m 00s
Workout Scaled
Matt Markel 07/22/2013 CrossFit Vise None As many rounds as possible in 15 minutes of:
Run 400 meters
Rope Climbs, 3 ascents
10 Clapping Push ups		 2 rounds 1 reps
Workout Scaled
Matt Markel 06/10/2013 CrossFit Vise None Five rounds of:
Row for Meters, 3.5 minutes
Rest 30 seconds
Mobility Work/Pull up Work/HSPU Work/Barbell Work, 3.5 minutes
Rest 30 seconds

Post total meters rowed.		 4,371 m
Performed as RX
Matt Markel 06/05/2013 CrossFit Vise Bronchitis 21-15-9 reps for time of:
Box Jumps, 24"/20" box
Burpees
Sumo Dead-lift High Pulls, 2/1.5 pood

There is 6 minute time cap to complete this workout.		 92 reps
Performed as RX
Matt Markel 04/24/2013 CrossFit Vise 2012 CrossFit Games Regional Event 6 (Modified) For time:
Three rounds of:
7 Deadlifts (345 / 225 lbs)
7 Muscle-ups
then,
Three rounds of:
21 Wall ball shots (20 / 14 lb ball to 10')
21 Toes-to-bar
then,
28 Burpee box jumps (24" / 20" box)
 20m 37s
Workout Scaled
Matt Markel 04/19/2013 CrossFit Vise Rope Climb - Clean & Jerk WOD For time:
5 Rope Climbs
5 Clean & Jerks, 145#/115#
4 Rope Climbs
4 Clean & Jerks, 165#/125#
3 Rope Climbs
3 Clean & Jerks, 185#/135#
2 Rope Climbs
2 Clean & Jerks, 205#/145#
1 Rope Climb
1 Clean & Jerk, 225#/155#

There will be 3 different sets of scaling options for each gender and you may not deviate from those options. If you cannot hit a weight, stay there until you get it or time runs out, whichever comes first.		 12m 00s
Workout Scaled
Matt Markel 04/16/2013 CrossFit Vise Hang Power Snatch - Ab Mat Sit up WOD Four rounds for max load and max reps of:
2 Hang Power Snatches (20 seconds to complete)
Rest 20 seconds
Max reps Ab Mat Sit ups, 40 seconds
Rest 80 seconds		 165 lbs
Performed as RX
Matt Markel 04/15/2013 CrossFit Vise Dirty Thirty WOD For time:
30 Box Jumps, 24 inch box
30 Jump Pull ups
30 Kettlebell Swings, 1.25/1 pood
Walking Lunges, 30 steps
30 Toes 2 Bar
30 Push Presses, 45#/35#
30 Good Mornings, 45#/35#
30 Wall Balls, 20#/14#
30 Burpees
30 Double Unders		 17m 20s
Performed as RX
Matt Markel 04/02/2013 CrossFit Vise Dead-lift 1x5 This should be heavy enough that you struggle but not so heavy that you immediately lose a flat back on the first rep or so.

Compare to February 28th, 2013.		 355 lbs
Performed as RX
Matt Markel 03/21/2013 CrossFit Vise CrossFit Games Open 13.3 Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups		 0 rounds 160 reps
Performed as RX
Matt Markel 03/18/2013 CrossFit Vise Pull up - Push up - Double Under w/ Front Squat WO As many reps as possible in 20 minutes of:
5 Pull ups
10 Push ups
15 Double Unders

For every rep of push up, you must hold the top, locked out position for a full 1 count. Since I am slowing you down for each rep by adding the pause at the top, try and focus your efforts on moving a stiff body as well as making sure your hips move through a full range. Those that do not have pull ups, will use band assistance to achieve strict pull ups. Use the least amount of assistance.

At the top of the 4th, 8th, 12th, and 16th minute, you must stop what you're doing and front squat, for 7 reps, 225#/155# (no rack). If this is not possible, you may scale the weight to 205#/140# for 8 reps, 185#/125# for 10 reps, 155#/105# for 12 reps, 135#/95# for 15 reps, or 95#/65# for 20 reps		 7 rounds 25 reps
Workout Scaled
Matt Markel 03/11/2013 CrossFit Vise Christine 3 rounds for time of:
500m row
12 Bodyweight Deadlifts
21 Box Jumps		 14m 39s
Performed as RX
Matt Markel 03/07/2013 CrossFit Vise CrossFit Games Open 13.1 Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible		 108 reps
Performed as RX
Matt Markel 03/05/2013 CrossFit Vise Front Squat 3x5 Front Squat 3 sets of 5 reps (sets across) 205 lbs
Performed as RX
Matt Markel 03/04/2013 CrossFit Vise Grace 135 pound Clean and Jerk, 30 reps

The weight for ladies is 95.

Scale weight as needed.		 6m 31s
Performed as RX
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