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AthleteSort Date Location Workout Name Description Results
paty/diego , 02/22/2020 Friend's Games by Misto EVENTO 3 FOR TIME:
21-15-9
WALL BALL SHOT (acum)
BURPEES BOX JUMP OVER (sync'd)		 7m 56s
Performed as RX
Paul Beacom 02/18/2013 CrossFit Vise Diane 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups		 7m 50s
Workout Scaled
Paul Beacom 02/20/2013 CrossFit Vise Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 12m 00s
Workout Scaled
Paul Beacom 02/21/2013 CrossFit Vise Low bar back squat and burpees Low bar back squat - 3x5 reps (sets across)

Four rounds for max reps:

Your choice: 40, 30 or 20 seconds of Burpees
Rest 90 seconds, 60 seconds 30 seconds, respectively 		30 reps
Performed as RX
Paul Beacom 02/25/2013 CrossFit Vise Snatch Technique / Heavy DB Snatch - Ring Dip WOD The first part of class will be spent working progressions for the snatch and allowing athletes to practice the snatch.

Each class will finish with:

Five rounds for time of:
6 Alternating DB Snatch, 100#/70#
12 Ring Dips

Scaled loads for the snatch are:

Men - 90#/80#/70#/60#
Ladies - 65#/55#/45#/35#

Scale ring dips to:

Straight bar dips
Feet elevated push ups
Push ups		 13m 30s
Workout Scaled
Paul Beacom 02/28/2013 CrossFit Vise Dead-lift 1x5 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.		 Deadlift 5RM-255 lbs
Performed as RX
Paul Beacom 03/04/2013 CrossFit Vise Grace 135 pound Clean and Jerk, 30 reps

The weight for ladies is 95.

Scale weight as needed.		 7m 10s
Workout Scaled
Paul Beacom 03/01/2013 CrossFit Vise Four Hundred Rep Chipper For time:
50 Wall Balls, 20#/14#
50 Pull ups
50 Burpees
50 Overhead Squats, 95#/65#
50 Kettlebell Swings, 1.5/1 pood
50 Ab Mat Sit ups
100 Double Unders

 16m 21s
Workout Scaled
Paul Beacom 03/05/2013 CrossFit Vise Front Squat 3x5 Front Squat 3 sets of 5 reps (sets across)

Max Box Jump = 42"
2 reds, 1 blue, 1 green		 115 lbs
Performed as RX
Paul Beacom 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		 96 reps
Performed as RX
Paul Beacom 03/12/2013 CrossFit Vise Hang Squat Clean 3-3-3-3-3 reps Increase load each set. Perform on a 3 minute clock. Record your heaviest weight. 115-115-115-115-115 lbs
Performed as RX
Paul Beacom 03/08/2013 CrossFit Vise Wall Balls, Double Unders, Walking Lunges, Sit ups Four rounds for reps of:
20#/14# Wall Ball Shots, 30 seconds
Rest 30 seconds
Double Unders, 30 seconds
Rest 30 seconds
Walking Lunges, 30 seconds
Rest 30 seconds
Ab Mat Sit ups, 30 seconds
Rest 30 seconds
Row, 30 seconds
Rest 30 seconds

This workout is meant to tax the aerobic pathway. This means only that you aren't trying to give full effort but rather maintain your numbers for each movement over all four rounds. Instead of shooting for a high number of wall balls that you can't keep, the idea is to shoot for about 80% effort or so and see if you can't keep that number for all four rounds. This is a recovery workout that is still challenging.		 10 reps
Performed as RX
Paul Beacom 03/14/2013 CrossFit Vise CrossFit Games Open 13.2 Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box		 2 rounds 28 reps
Performed as RX
Paul Beacom 03/15/2013 CrossFit Vise Running - Air Squats - Walking Lunges - Rope Climb For time:
Run 200 meters
50 Air Squats
Run 400 meters
Walking Lunges, 50 steps
Run 200 meters
5 Rope Climbs
Run 200 meters
Walking Lunges, 50 steps
Run 400 meters
50 Air Squats
Run 200 meters		 21m 42s
Workout Scaled
Paul Beacom 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		 4 rounds 10 reps
Workout Scaled
Paul Beacom 03/20/2013 CrossFit Vise Row 1000 Meter Intervals Five rounds, each for time, of:
Row 1000 meters
Rest 3 minutes (or alternate with a partner)		 22m 25s
Performed as RX
Paul Beacom 03/25/2013 CrossFit Vise KB Swings/Box Jumps/Pull ups/Max Reps Double Under As many reps as possible in 6 minutes of:
75 KB Swings 1.5/1 pood
50 Box Jumps, 24"/20" box
25 Pull ups
Max Reps Double Unders

With a continuously running clock and no rest in between, complete workout twice, back to back. When clock reaches 6 minutes, stop what you are doing and begin next round of kb swings.		 173 reps
Workout Scaled
Paul Beacom 03/28/2013 CrossFit Vise Crossfit Open 13.4 As many reps as possible in 7 minutes of:
3 Clean & Jerks, 135#/95#
3 Toes to Bar
6 Clean & Jerks, 135#/95#
6 Toes to Bar
9 Clean & Jerks, 135#/95#
9 Toes to Bar
12 Clean & Jerks, 135#/95#
12 Toes to Bar
15 Clean & Jerks, 135#/95#
15 Toes to Bar
18 Clean & Jerks, 135#/95#
18 Toes to Bar

This is a timed workout. If you complete the round of 18, move on to 21. If you complete 21, go on to 24, etc.
 7m 00s
Performed as RX
Paul Beacom 03/27/2013 CrossFit Vise Handstand Walks, Walking lunges, Clapping Pushups Skill Work

Handstand Walks

Practice, for 10-15 minutes, walking on your hands. If this is not an option at this time, practice kicking into a handstand against a wall and trying to walk laterally, if possible.

Conditioning

Five rounds for time of:
50#/35# dumbbell Overhead Walking Lunges, 20 steps
20 Clapping Push ups

The lunges are with only one arm/dumbbell overhead. Switch arms as often as needed. For push ups, touch the body to the ground and clap the hands in the air at the top. Scale the movement to hands leaving the ground if needed.
21m 00s
Workout Scaled
Paul Beacom 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.		 275 lbs
Performed as RX
Paul Beacom 04/05/2013 CrossFit Vise Sprint - KB Swings - Single Unders - Lunges - Knee Ten rounds for time of:
Sprint 75 meters
10 Kettlebell Swings, 1.5/2 pood

There is a 15 minute time cap to this workout.

followed by,

Five rounds for time of:
200 Single Unders
60#/40# DB Walking Lunges, 10 steps
5 Knees to Elbows		 125 reps
Workout Scaled
Paul Beacom 04/03/2013 CrossFit Vise Front Squat - Bar Facing Burpee WOD Five rounds for time of:
10 Front Squats, 95#/65#
10 Bar Facing Burpees		 9m 47s
Workout Scaled
Paul Beacom 04/10/2013 CrossFit Vise Hang Power Clean Hang Power Clean 3-3-3 reps

Stay at the same weight or go up each set.Complete on a three minute clock.		 145 lbs
Performed as RX
Paul Beacom 04/10/2013 CrossFit Vise EMOM - Wall Balls Every minute on the minute for 7 minutes of:
7-15 Wall Balls,20#/14#

Pick and stay with the same number.		 70 reps
Performed as RX
Paul Beacom 04/15/2013 CrossFit Vise Back Squat Back Squats 5-5-5 95-115-135 lbs
Performed as RX
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