Archive for October 9, 2013

Thursday 20131010 Open Workout

Posted: October 9, 2013 by totactfit01 in Uncategorized

womens-self-defense-classPic courtesy of Wiliiamstontoday.com

The good folks at CrossFit Vise have offered all our female members a free Women’s Self Defense Course this Friday, October 10th, at 6:30 pm.  The info we got was…

“Ladies Only, Self Defense Course
There will be a short presentation followed by hands on practice of self defense techniques useable in different situations. Come learn how to protect yourself in the case of emergency. It may just save your life one day.
This event is open to the public and is FREE.

The age limit for participation is 15 years or older but please do come even if you have small children. Vise has a kids playroom and we will have someone to watch kids while you participate.

This event is open to all ladies. No men, except for the instructors, will be present.

If you click on the above picture, it should take you to a map from Offutt to CrossFit Vise.  Their address is 1718 Madison Ave, Council Bluffs, IA 51503

Don’t miss out!

WOD:

7 Rounds For Time:
4 Dead lifts @ 315/255
30′ Farmers Carry @ Bodyweight
200M Run

Post time to Comments/LogWOD

Video courtesy of Paradiso CrossFit.  Some quick tips for the farmers walk

X-tra Work:

Beginner) Dumbell Row 3×8 w/half Farmers Carry weight + 2x400M Run

Intermediate)

3 Rounds For Time:

4 Pendlay Row 185/135

2 Power Cleans 185/135

Video courtesy of Glenn Pendlay.  Basics for the Pendlay Row.

Home work (Done on your own time outside of class):

Spine Decompression – hang from bar, total 5 minutes of hanging