Month: February 2015

WOD

“Jack”

AMRAP in 20 Minutes
10 Push Press 115/75lbs
10 Kettlebell Swings 24/16kg
10 Box Jumps 24/20″

Workout notes: The workout today is a CrossFit hero workout honoring Army Staff Sgt. Jack M. Martin III who died September 29th, 2009, in Jolo Island, Philippines.   Hero workouts are typically longer overall or harder combinations of movements than you might normally see in your average workout.  The Push Press will likely be the movement that needs the most attention during your setup.  To perform a true Push Press you drive the bar the bar up with your torso but finish with your arms. Scale appropriately to a weight with which you can perform a set of 10 during the warm up. Going unbroken isn’t required but if you are not able to do it when you are rested you may have gone too heavy.

Skill

E2MOM 10 Minutes
3 Power Clean

Perform 3 Cleans every 2 minutes for a total of 5 rounds. The weight you choose should be in the  moderate effort range but consider this as primarily skill work. An appropriate weight would likely be a little more than 60% for newer lifters. Experienced lifters will notice there is a lot of recovery time so you can bump the weight a little bit and spread out your lifts or use this time to practice “touch and go” reps and recover during the remaining time.

WOD

AMRAP in 20 Minutes
400M Run
20 Power Clean 115/75lbs

Workout notes: You should have a good idea what is an appropriate load following the skill work today.  Your weight for this workout should definitely be lighter for a “high” rep workout like this you ought to be able to perform most of the rounds in a few sets. Unlike yesterday’s workout which was a 3 movement sprint for most folks, this time priority couplet is a little bit longer and will require steady pacing.

Skill

E2MOM for 10 Minutes
3 Power Snatch

Perform 3 Snatch every 2 minutes for a total of 5 rounds. The weight you choose should be in the  moderate effort range but consider this as primarily skill work. An appropriate weight would likely be a little more than 60% for newer lifters.

WOD

For time
21-15-9
Power Snatch 95/65lbs
Burpees
Front Squat 95/65lbs

Workout notes:  You should have a good idea what an appropriate weight would be for you following the skill work today.  Your technique shouldn’t falter now that we are performing the workout for time.  Focus on driving the bar off of the ground with your hips staying low and catch the bar in a partial squat.

It’s that time of year again! The 2015 CrossFit Open competition is just around the corner! CrossFit Davis was exceptional last year qualifying two individuals and a team for the NorCal Regional.  We’re excited to see how much progress you have all made and can’t wait to share the open experience with our new members. This year the Open is truly more inclusive and features the addition of Scaled and Teen divisions. We will be running workouts on Saturdays just like last year and would love to have all of our members be a part of it! Ask a coach if you have any questions and click on the following link to register and select CrossFit Davis as your affiliate.

Skill

EMOM for 10 Minutes
[odd] :30 seconds of Double Unders
[even] :30 seconds of Handstand Push-Ups or Piked Push-ups with feet on box

Using the same plan as the last two days you’ll spend some time working on two very difficult movements.  If you have been knocking out single unders for a while spend half of every other minute working on as many reps as you can.  Linking them together is optimal but try starting with a few singles and mixing in a double under every 3rd or 4th rep.

The strength and skill minimum for attempting handstand push-ups is 15 perfect and unbroken Push-ups as well as at least a 60 second handstand hold.  If you aren’t able to perform the base skills, scale the movement to one that gets you working on the movement and addresses your biggest weakness.

WOD

AMRAP in 8 Minutes
15 Deadlifts 225/155lbs
15 Wall Ball Shots 20/14lbs 10’/9′

Workout notes: If yesterdays workout was longer and lighter, today’s falls into the shorter and heavier category.  Both movements are weighted and very difficult. For the deadlift weight we are looking for something that is in the 60% range or less of your max lift.  You should definitely be able to complete most of your rounds in sets, for both movements, when you are fresh.

It’s that time of year again! The 2015 CrossFit Open competition is just around the corner! CrossFit Davis was exceptional last year qualifying two individuals and a team for the NorCal Regional.  We’re excited to see how much progress you have all made and can’t wait to share the open experience with our new members. This year the Open is truly more inclusive and features the addition of Scaled and Teen divisions. We will be running workouts on Saturdays just like last year and would love to have all of our members be a part of it! Ask a coach if you have any questions and click on the following link to register and select CrossFit Davis as your affiliate.

Skill

EMOM for 10 Minutes
[Odd]:30 Seconds L-Sit on Parallettes  or Seated Leg Raise
[Even]:30 Seconds Alternating Pistols or High Box Step ups

Using the same plan as the workout yesterday you’ll have 5 rounds at each station working for 30 seconds.  Most folks will be best served by holding the L-Sit on the floor with legs raised and at extension for as long as possible.  If 30 seconds is beyond a max set break up the time into small chunks.  Pistols require a great deal of mobility and strength so if they are not happening today work the movement on a high box that gets you hip crease below parallel.

WOD

AMRAP in 15 Minutes
30 Sit-Ups
20 Alternating Dumbbell Snatch 45/30lbs
10 Burpee Box Jumps 24/20″

Workout notes:  The dumbbell snatches should be taken from the floor for each rep. You can transition any way that you like and remember that it’s fine to guide the dumbbell down with your opposite hand. You’ll end up performing a lot of reps so protect your low back with every rep!

It’s that time of year again! The 2015 CrossFit Open competition is just around the corner! CrossFit Davis was exceptional last year qualifying two individuals and a team for the NorCal Regional.  We’re excited to see how much progress you have all made and can’t wait to share the open experience with our new members. This year the Open is truly more inclusive and features the addition of Scaled and Teen divisions. We will be running workouts on Saturdays just like last year and would love to have all of our members be a part of it! Ask a coach if you have any questions and click on the following link to register and select CrossFit Davis as your affiliate.

Strength

EMOM FOR 10 Minutes
[odd] :30 Seconds of Strict Pull-Ups or Supine Ring Rows
[even] :30 Seconds Push-Ups

You’ll have 5 rounds at each station to work for a total of 30 seconds.  It’s probably not a good idea to go for a max set early on so work in as many sets as you need to for the full 30 seconds and then transition to the next station.

WOD

For time

400M Run
50 Air Squats
30 Hang Power Cleans 135/95lbs
50 Air Squats
400M Run

Workout notes: Spend some time reviewing the hang power clean and work up to the weight you will be using for the workout.  Use a load that isn’t so heavy you will have to do single cleans the whole time but if you scale and go unbroken you may have gone a little too light.

WOD

“Isabel”

For time

30 Snatches 135/95lbs

Workout notes:  This is another classic “girls” workout from CrossFit.com.  The workout is a single element task of 30 Snatches. The movement is difficult so take time to review the movement.  Ground to overhead by any snatch is acceptable but a power snatch is of course the most efficient.  Don’t get caught in the trap of going out to fast and hitting muscle failure.  Pace yourself and try to work at a fairly steady rate through all 30 reps.  If the Snatch is a movement you haven’t mastered yet spend time working on it  but consider choosing another movement(cleans, clean & jerks, deadlifts, etc) with which you can use a similar load.

WOD

Run 1600M
30 Thrusters 45/35lbs
Run 800M
40 Thrusters 45/35lbs
Run 400M
50 Thrusters 45/35lbs

Workout notes: Most folks will have the strength to “Rx” the thrusters but don’t be afraid to scale the thrusters to a different kind of squat  if you are still working on the mechanics of that movement.  If you can’t keep an upright torso during the thruster, consider switching to a lighter dumbbell to use in a goblet style squat and forgo the push press.