Community Fitness Davis

Find your fittest self

Month: February 2014

  • March 01, 2014

    Strength

    1-1-1-1-1-1-1

    Squat Snatch

    Work up to a max effort squat snatch.  Start light add weight in small increments. If you are new to Olympic lifting work on the power snatch+overhead squat sequence and try to ride the bar down to a full depth squat.

    WOD

    “CrossFit Open 14.1”

    AMRAP in 10 Minutes

    30 Double Unders
    15 Power Snatches 75/55lbs *

    * Really it’s ground to overhead anyhow.  Snatches will be the fastest but use the method that is most efficient for you!

    Off Ramp WOD

    AMRAP in 10 Minutes

    10 Double Unders or 90 Single Unders
    15 Power Snatch

    If you haven’t mastered double unders yet, pick a number you can consistently do each round.  5, 10,15, wherever you’re at is fine we just don’t want you to get too comfortable with singles!

  • February 28, 2014

    Strength

    1-1-1-1-1-1-1

    Split Jerk

    Work up to a max effort jerk for the day. Start light and increase the load in small increments.

    WOD

    “Elizabeth”

    21-15-9
    Clean 135/95lbs
    Ring Dips

    Off Ramp WOD

    21-15-9

    Power Clean
    Push-Ups

    Work the complex power clean + front squat and work on riding the barbell down into the bottom of the squat.

  • February 27, 2014

    Strength

    EMOM for 10 Minutes

    Odd  Max Set of Strict Pull-Ups
    Even 20 Seconds of Pistols

    For the pull-ups go for some big numbers early.   Pistols can be scaled to high box step ups or by using some assistance from a squat post, ring strap or bands.

    WOD
    1000M Row
    50 Box Jumps 24/20″
    75 Kettlebell Swings 24/16kg

    Start this workout in heats!  This workout is a sprint but  be sure to save something during the row for the rest of the workout!

    Off Ramp WOD
    1000M Row
    50 Box Jumps or Step Ups
    75 Kettlebell Swings

    Scale this workout by box height and kettle bell weight.  Think about breaking the swings up into multiple sets and resting as much as you need, or try doing “drop sets” where you start with a big number then do progressively smaller sets until you are finished E.g. 30-20-15-10.

     

  • February 26, 2014

    Skill

    EMOM for 10 Minutes

    Odd Plank Hold
    Even 15 Second L-Sit

    WOD

    5 Rounds for Time

    20 Alternating Dumbbell Snatch 40/30lbs
    15 2-Count Mount Climbers
    10 Toes-To-Bar

    Off Ramp WOD

    3 Rounds for Time

    20 Alternating Dumbbell Snatch
    15 2-Count Mount Climbers
    10 Knees-To-Elbows or Knee Tucks

  • February 25, 2014

    [creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder! Today we have Olympic Weightlifting at 5:30PM. WOD Classes will be at 4:45 and 6:30PM.[/creativ_alertbox]

    Strength

    8-5-5-3-3-1-1-1

    Front Squat

    Work up to a heavy max  Front Squat for the day.  Focus on keeping your elbows in front of the bar with your torso vertical throughout the lift.

    WOD

    AMRAP in 10 Minutes
    Power Cleans 155/105lbs
    EMOM 5 Burpees

    The workout STARTS with 5 burpees at the top of EACH minute including the first minute, you will then perform power cleans for the remainder of the minute.  Your score is your total number of power cleans completed by the end of the 10 minutes.

    Off Ramp WOD

    AMRAP in 10 Minutes
    Power Cleans
    EMOM 5 Burpees

    Be sure to choose a weight that allows you to score multiple reps during each minute.

     

  • What You Need To Know If You Are Participating In The 2014 Open

    1. It lasts 5 weeks, you will need to complete 5 workouts over 5 weeks.  The workouts will be released on Thursday at 5pm each week (Starting Feb. 27th) and must be completed by Monday at 5pm each week.

    2. You will be responsible for submitting your own score online.  Once you have submitted your score it will be validated and added to the leaderboard.  Each score will be due by 5PM ON MONDAY.  If you do not submit your score on time it will not be validated and you will not have a score for that weeks workout. There are no exceptions for this.

    3. Each Saturday we will run the Open Workout at the gym starting at 12:30.  Please show up at noon to start warming up as we will start running heats at 12:30.  Please do your best to be there each Saturday.  We will be able to schedule make up days and times as needed, but with 40+ people participating we want to get as many people as possible there on Saturday.

    4. If you can not make the Saturday workout (out of town, work, etc.) you can email kirsten@crossfitdavis.com to schedule a different time.  Please understand that there will be limited times available for make up workouts if you can not make it on Saturday.

    5.  ALL workouts not being done on Saturday MUST be cleared by Kirsten.  We are going to be just as strict this year with judging as we were last year.  I will not validate a score for a workout that is done outside of the Saturday group that has not been cleared before hand.

    6.  Last but not least, HAVE FUN!! While the Open can be stressful at times and we all worry about what might be coming next, it is meant to be a time to have fun and celebrate all the work you have all done in the past year.  It is a time to challenge and surprise yourself and a time to cheer each other on and appreciate the amazing community we have here at CrossFit Davis.

    We are so looking forward to another Open with you all! 2014 here we come!

     

  • February 24, 2013

    Skill

    E2MOM 12 minutes

    5 Power Snatch

    Work up to a manageable weight and perform 5 Snatches every other minute.  Do touch and go snatches if you like but make sure every rep is performed for quality.   Make sure you drop into a partial squat before you stand up for every rep.

    WOD

    AMRAP in 6 Minutes

    10 Goblet Step Up 24/16kg 24/20″
    10 Push-Ups

    Off Ramp WOD
    10 Step Ups
    10 Push-Ups

  • February 23, 2014

    WOD

    800 M Run
    10 Thrusters 75/55lbs
    20 CTB Pull-Ups
    400M Run
    20 Thrusters 75/55lbs
    15 CTB Pull-Ups
    200M Run
    30 Thrusters 75/55lbs
    10 CTB Pull-Ups

    Off Ramp WOD

    800 M Run
    10 Thrusters 45/35lbs
    20 Bodyweight Ring Rows
    400M Run
    20 Thrusters 45/35lbs
    15 Bodyweight Ring Rows
    200M Run
    30 Thrusters 45/35lbs
    10 Bodyweight Ring Rows

     

  • February 22, 2014

    WOD

    For time

    15-12-9-6-3

    Burpee Box Jump 24/20″

    Clean and Jerk 155/105lbs

     

  • February 21, 2014

    Strength

    Push Press
    3-3-3-3-3-3-3

    Work up to a strong effort Push Press increasing through each set.   Remember this is a strength exercise!  It’s totally natural to turn this movement into a Jerk by re-bending the knees so most of us will have to make a conscious effort to push will the legs and then drive with arms while keeping the legs straight.

    WOD
    AMRAP in 15 Minutes
    25 Situps
    15 Kettlebell Swings 32/24kg
    Run 200M

    Off Ramp WOD

    AMRAP in 15 Minutes
    25 Situps
    15 Kettlebell Swings
    Run 200M

    Challenge your self to something new!  If you have been swinging the same kettlebell but having to break them up into sets see if you can make it through the entire workout unbroken with your normal KB or step up the weight you normally use if you’ve mastered it.