Month: December 2014

[creativ_alertbox icon=”” colour=”theme” custom_colour=””] The New Year is always a time of change! In 2015 we will be losing one coach, but gaining two new coaches! Coach Drew has accepted a position in Chico and we are excited for him to embark on this new adventure! We are also excited to be welcoming two new fabulous coaches to CFD! You will be seeing Katie and Oscar coaching alongside our crew in the upcoming weeks! 2015 here we come!  [/creativ_alertbox]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Gym is closed today!  Happy New Year![/creativ_alertbox]

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]The New Year is always a time of change! In 2015 we will be losing one coach, but gaining two new coaches! Coach Drew has accepted a position in Chico and we are excited for him to embark on this new adventure! We are also excited to be welcoming two new fabulous coaches to CFD! You will be seeing Katie and Oscar coaching alongside our crew in the upcoming weeks! 2015 here we come!  [/creativ_alertbox]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Shortened hours today! We will be closing after the Noon class and reopening for regular hours on Friday. Happy New Year![/creativ_alertbox]

Skill

Clean & Jerk

1-1-1-1-1-1

Work up to a strong effort Clean & Jerk.  For all lifters this means keeping the load light at first and working up in small increments. A squat or power clean is acceptable but a the most experienced lifters will catch the bar in a squat to lift strong loads.  New lifters focus on technique and judge your effort by the strain it takes to achieve the lift.

WOD

“Karen”

150 Wall Ball Shots 20/14lbs 10/9′ target

Workout notes: Another classic “Girls” workout from CrossFit.com and favorite of tall CrossFitters everywhere. It’s fine to start with a large set at first while you have your initial anaerobic push powering you.  When you start breaking up the reps stick to short rest and work through the remaining reps in whatever set size keeps you moving.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder! We are only open for a half day tomorrow and closed New Years day. We will return to normal hours on January 2nd! [/creativ_alertbox]

Strength

Overhead Squat 8-5-3-1-1-1-1

Work up to a strong effort 1 rep overhead squat, not necessarily a max effort lift but a challenging weight. Start light and increase weight for each set. If you have established a good bodyweight or weighted squat but you are struggling with the overhead squat  you’ll want increase the load only if you are able to take your squat below parallel. Remember to turn your arms out while you actively press up on the bar.   The overhead squat is our most demanding lift in terms of mobility so start with a PVC and establish the mechanics first before you add weight. If the Overhead Squat isn’t happening today due to a mobility issue spend some time working on your front or back squat.

WOD

For Time

21-15-9

Dumbbell Burpee Deadlift 45/30lbs
Dumbbell Front Squat 45/30lbs
Dumbbell Push Press 45/30lbs

Workout notes: You will be using 2 dumbbells for this workout and hanging on to them for the entire workout.  Each movement tends to tax muscle chains independently but of course there is some carryover.  Going unbroken is possible but it is going to be really difficult!  Most of us will need to break up the rep rounds into sets so plan those out to minimize extra reps.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note that we will only be open for a half day on Wednesday and closed Thursday of this week. We will return to normal hours on Friday![/creativ_alertbox]

Skill

1 Round of

3 Minute Handstand Hold
3 Minutes Rest
3 Minutes Plank Hold

Your score is the total number of seconds held at each station during the 3 minutes.  Holding the position for the entire interval is not required! Break up the work as needed but go for as many seconds as you can.  If you are new to handstands walk up at an angle or hold pike with your feet on a box and come down safely when you need to.

WOD

5 Rounds of 2 minutes at each station

2 Minutes of  “Cindy”
5 Pull-Ups (NO BANDS TODAY! Perform supine ring rows as your first scaling option)
10 Push-Ups
15 Squats

then

2 Minutes
Row for Calories

then

2 Minutes
Rest

Your score is your total number of reps over all five rounds.

Workout Notes: This workout is “Fight Gone Bad” style with 2 minute minutes of work at each station. We start with 2 minutes of the benchmark CrossFit workout Cindy. Perform supine ring rows instead of banded pull-ups if you are not able to do bodyweight pull-ups as your first scaling option. Adjust the difficulty by how far out you put your feet, make them tough!  Keep your midline tight throughout the movement and try to keep your body rigid. Transition to the rower and find a sustainable pace for 2 minutes. Rest 2 minutes and repeat 4 more times!

This is a total of 20 minutes of work during a 28 minute workout.  If you are new to this amount of volume consider scaling this workout down to 3 rounds.  This day is a repeat from July 14, 2014!

WOD

CrossFit Open 14.1/11.1

AMRAP in 10 Minutes
30 Double Unders
15 Ground To Overhead 75/55lbs

Workout notes: Give a strong effort for this now famous and once repeated CrossFit Open workout. Double unders can of course be scaled to single unders but consider sacrificing your total score to get through the workout with double unders. You may not end up with as many rounds but you will get a good workout in and you have no minimum work required during the AMRAP scenario. The barbell movement will be fastest with a power snatch but a clean and jerk or clean and press or push press was also an accepted method for completing the workout. With that caveat most experienced CrossFitters will be able to “RX” the workout. Have fun!

WOD

3 Rounds for Time
800M Run
30 Push-Ups
15 Hang Squat Clean 155/105lbs

Workout notes: This workout will fall somewhere in the longer duration side of our spectrum but includes two movements that will be fairly anaerobic for most people. Split up the push-ups and cleans into sets that you can hopefully maintain to get you through the round. You don’t want to go to muscle failure on either of these movements. Practice sets of cleans as you are warming up. The movement will tax the grip a great deal so don’t go so heavy that you are stuck performing singles from round 1.

Gym Closed Today

Gym Closed Today

[creativ_alertbox icon=”” colour=”red” custom_colour=””] Please note that we will only be open for a half day today! The last class will be held at Noon and we will be closed tomorrow and Friday as well. We will return to normal hours on Saturday![/creativ_alertbox]

Skill

None

WOD

“Fight Gone Bad”

3 Rounds for reps with 1 minute on each station. 1 minute rest between rounds.

Wall Ball Shots  20/14lbs
Sumo Deadlift High Pull 75/55lbs
Box Jumps 20/20″
Push Press 75/55lbs
Row (Calories)

Workout notes: The workout is scored by your total reps.  There will be no rest between stations so plan a few seconds to transition from one movement to the other.   This workout is long so you will want to pace yourself but go hard at each station.  Happy Holidays and we’ll see you Saturday!