Month: February 2015

Well that was a lot of fun!! 15.1 happened yesterday at CrossFit Davis.  Be sure to log your scores before Monday at 5PM!

WOD

3 Rounds for Time
800M Run
21 Burpee Box Jump 24/20″
12 Clean & Jerk 135/95lbs

Workout notes: Yesterday we tested our 1RM clean and jerk and in true CrossFit fashion we should test our work capacity across broad time and modal domains.  The clean and jerk should be fairly light in relation to your 1rm and best effort will be spent working with a weight you can repeat with as little rest as possible.

Strength

Clean & Jerk
1-1-1-1-1

Spend some time working up to a strong effort Clean & Jerk.  Monday we emphasized the squat clean and split jerk as the best method for moving big weights but for today work on moving a big load with whatever works best for you. Everyone should start with a very light warmup and increase gradually.  New lifters should only increase weight with successful technique.

WOD

CrossFit Open 15.1

AMRAP in 9 Minutes

15 Toes-To-Bar
10 Deadlift 115/75lbs
5 Snatch 115/75lbs

Workout notes: Give the latest CrossFit open workout a go today.  The workout is a difficult grip test so break up the Toes-To-Bar early and don’t feel like you need to use “touch-n-go” snatches if you feel your grip failing.  The workout is meant to be light and you should be breathing pretty hard by the time it is over!  This year is also featuring a “Scaled” division and the workout for that category is

15 Hanging Knee Raises
10 Deadlifts (85 / 55 lb.)
5 Ground To Overhead (85 / 55 lb.)

Give it your all and see where your score would place you on the leaderboard.  If you are actually participating in the Open we will see you at 10:30!

The 2015 Open is here!  Workout 15.1 and an additional workout 15.1a were announced last night. As usual CrossFit has not disappointed.  If you are interesting in participating, it is not too late to register.

To find out what you need to know about competing in the Open with CrossFit Davis.  Read the following post.

What You Need To Know About Participating In The 2015 Open at CrossFit Davis

Skill

None

Spend some extra time mobilizing the shoulders and hips for todays workout.

WOD

With a clock set for 28 Minutes

5 Cycles 0f the following

2 Minutes of
5 Double Dumbbell Hang Squat Clean 45/30lbs
5 Ring Push-Ups

2 Minutes of
Rowing for Calories

2 Minutes of
Rest

Workout notes: The workout today is five repeats of two AMRAPS.  Spend two minutes performing as many reps as possible of the Cleans and Push-ups and then record as many calories as possible on the rower. Rest and repeat that sequence four more times.  Your score will be the total number of reps you complete.   This a long workout so plan on performing sustainable work for  the duration of the workout and approach this workout like you would a Tabata interval.   Take some time figuring out how to best scale the push-ups if you are not able to perform a set of ring push-ups.  Most folks will need to break them up eventually but if performing one is max effort from the get go you may want to perform standard push-ups or push-ups from the knees.

1. It lasts 5 weeks, you will need to complete 1 workout per week over 5 weeks.  The workouts will be released on Thursday at 5pm each week (Starting Feb. 26th) 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 week’s workout. There are no exceptions for this.

3. Each Saturday we will run the Open Workout at the gym starting at 11:30.  Please show up at 10:30 to start warming up as we will be going over movement standards at 11:15 and will plan to start the first heat promptly at 11:30.  Please do your best to be there each Saturday.  We will be able to schedule make up days and times as needed, but with 50+ people participating we want to get as many people as possible there on Saturday.  Not to mention it’s a ton of fun doing the workout in a big group with everyone cheering you on!

4. If you can not make the Saturday workout (out of town, work, etc.) you can complete the workout during any of our Open Gym hours.  Open WOD’s will not be allowed to be done during regular class times.  If you would like to do your workout during Open Gym it is your responsibility to have someone there to judge you.  The requirements for Open WOD’s being done during Open Gym hours will be: You and your judge are clear on ALL movement standards. Your score is recorded on a CrossFit Games score card. Your completed score card is signed by your judge.  Your completed score card is also signed by the CrossFit Davis Coach that is working during Open Gym. Your score card is turned in to the score card box at the gym.  If all of these instructions are not followed, your score will not be validated.

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! 2015 here we come!

Strength

1-1-1-1-1

Weighted Pull-Up

Work up to a strong effort weighted pull-up.  Perform the pull-ups strict and without weight rather than kipping if you are not quite ready for weighted pull-ups.  If you do not have strict pull-ups yet perform 5 sets for max reps of supine ring rows.

WOD

5 Rounds for Time
9 Power Cleans 135/95lbs
7 Front Squat 135/95lbs
5 Push Press 135/95lbs

Workout notes: 5 rounds for time of a barbell complex that might seem fairly low rep but can be pretty tough! The limiting factor for most folks will be either the front squat or the push-press so scale your load based on that.

Strength

Deadlift
1-1-1-1-1
Work up to a strong effort Deadlift. The important thing here is that your heaviest lift has good form just like your lightest. Establish a solid base and set your back BEFORE you lift. Maintain your low back as you pick the bar up.

WOD

For time

30-20-10

Toes-To-Bar
Burpee

Workout notes: This is a tough combo that will definitely test your midline.  Start by working through the first set of Toes-To-Bar in sets that you can maintain through all three rounds.  Be careful with your hands to avoid tearing. Scale to some kind of sit-up if your grip is failing or you are at risk of tearing.  Pace the first round of burpees and speed up at the end of the workout rather than slowing down at the end.

Strength

Squat Clean & Split Jerk
1-1-1-1-1

Spend some time working up to a strong effort Clean & Jerk.  The squat clean & split jerk is usually the most effective method for moving big weights so unless you have a mobility issue you should be working on the mechanics of those movements. Everyone should start with a very light warmup and increase gradually.  New lifters should only increase weight with successful technique.

EMOM for 10 Minutes
[odd] Wall Ball Shots 20/14lbs 10/9′
[even] Rest

Workout notes: Ten minutes of Wall Ball Shots! Well that’s five really.  This workout is an interval style workout with an all out effort on the top of every minute and recovery on the opposite minute.  Consider this training for the classic workout “Karen”.  Your score will be the total number of repetitions that you complete and the test will be whether or not you can score about 30 reps every other minute. Those of you with a sub 6 Karen test out a heavier medicine ball!  For the guys we have 30# available and ladies grab the 2o# if you are ready for a challenge!

WOD

With a clock set for 24 Minutes

Row for Max Meters in 8 Minutes

then

Run for Max rounds of a 200M Shuttle run

then

AMRAP in 8 Minutes  “Cindy”

5 Pull-Ups
10 Push-Ups
15 Squats

Workout notes: This is a long duration workout and appropriately you will be working at a low to moderate intensity for most of it.  You will need to move at a steady pace through all three sections of the workout today.  You will end up with 3 scores, one for each section. For the run make a note of your split times as you are turning around at every 200M interval and make a decision as you get close to the 8 minute mark as to whether or not you want to get ready for your next station or make another run.