Month: December 2014

WOD

AMRAP in 15 Minutes

3 One Arm Kettlebell Hang Clean 24/16kg
3 One Arm Kettlebell Hang Clean and Press 24/16kg
3 One Arm Kettlebell Hang Snatch 24/16kg
15 Double Unders

Alternate Arms Each Round

Workout notes: The heart of this workout is the one arm kettlebell complex.  Spend some time practicing the movement and working on transitioning from one variation to the next without breaking the reps if you can.  Your grip will be fatigued but each arm should get some recovery time as you alternate. These are odd movements compared to the comfort and uniformity so they will take some practice especially with your non-dominant hand.  Have fun!

WOD

10 Rounds for Time

1 Clean and Jerk
5 Pull-ups
15 Air Squats

Workout notes: Notice that there is no “benchmark” weight for this workout.  Your score will be your time and your Clean & Jerk weight.  Any method of clean or jerk is acceptable(squat, power, split… etc).  The total rep count is low and the idea is that you will be testing out a heavier load than what you normally might use but it should still be sub maximal in the metcon format. Spend some time working up to a weight you are comfortable using for the workout and then go for it!

Skill

Row 1000M

Use this time to test your 1000M row!  Remember that for most this length is probably a little too long to go all out on so you might need to dial it back a bit at first and find a pace that you can sustain for a couple of minutes but be sure to finish strong!

WOD

30 Alternating Pistols

Then

21-15-9
225/155lbs
Deadlift
Push-Ups

Workout notes: The buy in for this workout is the very difficult one-legged squat! The pistol requires a good level of balance, and strength as well as range of motion in the hip, and especially the ankle.  Spend some time practicing the movement beforehand and find a good scaling option that gets you working in the direction of a full depth one legged squat.

Strength

Hang Power Clean

3-3-3-3-3

Work up to a moderately challenging 3-rep hang power clean.  Start light and increase with each successful attempt.  Work on landing in a partial squat and getting successively deeper as you increase the weight and/or get fatigued.  If you are not already utilizing the hook grip you will absolutely need to with this movement!

WOD

3 Rounds for Time

400M Run
21 Hang Power Clean 95/65lbs
12 Push Press 95/65lbs

Workout notes: Your chosen weight should be something you can manage fairly easily when fresh. Going unbroken isn’t required but you should be able to handle the large set of cleans in a few sets.  If it is so heavy that you are performing singles from the onset of the workout you may have too much weight on the bar.

[creativ_alertbox colour=”theme” custom_colour=””]Last year around this time we held an open tryout to select CFD members for a local fitness competition. The response was amazing and we had so much fun with the 28 folks who tried out that we want to do it again so we’re holding our own competition.   This year we’ll have specific workouts for Rx, Scaled and Masters (35+).  This competition is open to any current or former CrossFit Davis member.  Sign up on the board in the gym if you want to participate! [/creativ_alertbox]

Skill

EMOM for 10 Minutes

[odd] Max Effort L-Hang
[even] Double Unders

Working each movement every other minute for 10 minutes, first perform a strong effort L-Hang and then transition to Double Unders on the even minute.  The L-Hang will be difficult for most folks right from the get go but give it a strong effort for as much of the minute as you can. If you can’t hold your legs out in an L, tuck the knees or try a single leg.  Use the even minutes to practice double unders. Experienced athletes will be able to hold a large set each round but if you are still working on the movement spend about 30 seconds working on the skill and then transition to the pull-up bar.

WOD

For time

50-40-30-20-10

Wall Ball Shots 20/14lbs 10/9′
Sit-Ups

Workout notes: That’s a lot of Wall Ball shots! Equivalent in volume to the benchmark workout “Karen” plus an equal amount of sit-ups.  The majority of the reps in the workout occur during the first two rounds. Doing big sets of wall ball shots during those rounds is a good idea but don’t be afraid to perform small sets with short rest later on when you get tired.   Remember if you are new to CrossFit you can also scale the volume if this is way outside of your experience but challenge yourself! Keep moving!

Deadlift

8-5-5-5-5-5-5

6 Sets of 5 deadlift increasing across the sets. As usual the first few sets should be light.  Remember to practice setting your back as you address the bar and lifting your legs by hingeing at the hips.  Maintain your posture as you increase the weight and work up to a moderate load.

WOD

AMRAP in 12 Minutes

15 Kettlebell Swings 24/16kg
15 Box Jumps 24/20″

Workout notes: A simple and classic CrossFit pairing.  Both of these movements are ones that you will most likely want to complete in large sets.  If you can ransition right to the box jumps following the swings remember that you can rest on top of the box as you reach full extension.  Setting your pace in that manner can give you a good rhythm and help to keep you moving.