Month: April 2015

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]We could not be more excited to announce that CrossFit Davis has qualified a team for Regionals for a 2nd time! A huge Congratulations to our 2015 California Regionals Team: Beth, Mariah, Sophie, Ann, Jeff, Corey, Alex and Ryan!! And a shoutout to Elliot, Matt, Liz and Barb for contributing scores as well! This is proof that hard work and smart programming pays off! We are so proud of you all!! [/creativ_alertbox]

Skill

Tabata Push-Ups

1 Minute Rest

Tabata Strict Pull-Ups

Tabata is 8 rounds of 20 seconds on, 10 seconds off.  Use this time to work on the strictest form you can during the push-up.  Scale first by performing push ups from the knees or worming up but maintain as rigid of a plank as you can.  The full range of motion is chest and thighs to the ground and back up. Do your best to hold the same form for every rep.  Tabata is scored by your lowest # in any round so it’s a good idea to pace yourself early on tabata intervals. The pull-up is scaleable as well. Perform ring rows or strict pull-ups if you are working on building strength or use this time to work on your kipping pull-up.

WOD

6 Rounds for Max reps
1 Minute of Power Cleans 185/125lb
1 Minute of Rest

Workout notes: This workout is an “EMOM” but it’s essentially 6 mini AMRAPS. Your score will be the total number of reps you complete across all 6 rounds.  Including the rest the workout takes 11 minutes.  Spend a few moments working up to a moderate weight power clean.  Think about bumping up the weight you normally prescribe yourself if you have been working your power clean at the same weight for a while  Keep in mind we’re specifically looking for a power clean so if the weight you choose is so heavy that you need to drop into a squat clean, you have done well with your technique but might be going a little heavy for this workout.

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]We could not be more excited to announce that CrossFit Davis has qualified a team for Regionals for a 2nd time! A huge Congratulations to our 2015 California Regionals Team: Beth, Mariah, Sophie, Ann, Jeff, Corey, Alex and Ryan!! And a shoutout to Elliot, Matt, Liz and Barb for contributing scores as well! This is proof that hard work and smart programming pays off! We are so proud of you all!! [/creativ_alertbox]

Skill

EMOM for 10 Minutes
[odd] Handstand Push-Ups or Piked Push-ups with feet on box
[even] REST

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. Spend one minute working on the skill by working in small sets or performing single reps if need be.

WOD

3 Rounds for Time
Run 400M
30 Bodyweight Walking Lunge Steps (alternating each leg)
30 One-Arm Kettlebell Hang Power Cleans 32/24kg

Workout notes: Spend some time reviewing the Kettlebell Power Clean.  Essentially you are pulling the kettlebell from between your legs and driving it upwards to receive it at the shoulder. Establish a safe and internally rotated shoulder position for every rep.  You may break up the reps any way that you like but do distribute the work evenly across both arms.

Strength

Back Squat
4-4-4-4-4

Today we’re performing 5 sets of 4 with increasing weight across all sets.  Start light with an an empty bar and make sure you are performing all of your reps to your full range of motion.  We do this not only to warm each joint through it’s entire range but to reinforce proper mechanics.  Maintain an upright and rigid torso through each rep.  Work up to a strong effort set of 4 without hitting failure but be sure to review how to ditch a back squat and use spotters when needed. If you participated in the March 30 or previous squat session make an attempt to increase the weight you used by a few pounds.

WOD

3 Rounds for Time
15 Burpee Box Jumps 24/20″
30 Sit-ups

Workout notes: These are two movements that we don’t pair together all that often.  The burpee box jump is of course a compound movement with many parts.  If you can, work on a quick transition out of the burpee and into the jump.  If you break the movement down you’ll find that you spend most of your time transitioning so a quick and explosive move with a short rest on the box is the best approach and also has the best training effect.

WOD

In front of a clock set for 12 minutes

1 minute of squat cleans 135/95lb
1 minute of push jerks 135/95lb
2 minutes of squat cleans 135/95lb
2 minutes of push jerks 135/95lb
3 minutes of squat cleans 135/95lb
3 minutes of push jerks 135/95lb

Workout notes: This workout comes to us from CrossFit.com! The strategy for this workout is to work at a steady pace for all twelve minutes.  You will likely be able to complete a lot of continuous reps during the first couple of minutes but that might not be the best strategy!

WOD

“Nancy“

5 Rounds for Time

400M Run
15 Overhead Squats 95/65lbs

Workout notes: This workout is another of the famous CrossFit benchmark “Girls” workouts.  The Overhead Squat requires a lot of mobility to be able to perform repetitions at your full range of motion! You’ll actively press the bar up overhead and keep your arms externally rotated.  The best overhead squatters have the range of motion in their joints to keep an almost vertical structure from arm all the way down to the feet. This means getting your hips low keeping your chest up.  If you don’t have the ROM now that’s okay! It doesn’t mean you can’t practice the movement.  Go as deep as you can into a squat with a weight you can keep supported overhead.  If OHS isn’t happening today substitute a front for back squat and start spending some time working on that ROM!

Strength

Deadlift
2-2-2-2-2

Work up to a strong effort set of 2 deadlifts.  Start with a light weight and make sure that you have established a straight back and appropriate setup as you address the bar.  Be sure to maintain your posture as you progress though each set of 2 and as you increase in weight.

WOD

7 Rounds of 30 seconds at each station

Heavy “Russian” Kettlebell Swings
Push-Ups
Rest

Workout notes: This workout is scored “Fight Gone Bad” style by performing as many reps as you can at each station and keeping track of the total amount of reps you record.  The total time of the workout is 10 minutes with 1.5 minutes allowed for the first 6 rounds and 1 minute for the final round (subtracting the last rest period). Your time at each station will be short and the opportunity is available to perform continuous reps as long as you are able. There is no “Rx” weight assigned to the kettlebell so you are encouraged to bump up the weight you normally swing by bringing the KB to eye level only.

Skill

E2MOM for 10 Minutes
3 Power Snatch

Perform 3 Power 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. These can be “touch and go” or one at a time but do them in quick succession so you are looking at a heavy triple. An appropriate weight would likely be 60% or less for newer lifters.  If you end up breaking parallel and landing in a squat, you have lifted correctly but have possibly gone a little too heavy for this workout.

WOD

AMRAP in 15 Minutes
400M Run
50 Wall Ball Shots 20/14lbs 10/9′

Workout Notes: Think about picking up the pace on your runs a bit and breaking your wall ball sets into smaller chunks with very short rest. “Drop” sets work really well. Start with a bigger number and use smaller numbers to get you through the total number of reps. 20-15-10-5 for example.

Strength

Strict Press 2-2-2-2-2

Work up to a strong effort 2 rep overhead press.  For this movement you should maintain extension of the knee and kip as you press the bar overhead.  Most likely the weight you work up to will be much lower than what you would be able to lift with the help of a push press or a push jerk.  Start light and increase in very small increments as this movement falls off fast.

WOD

For time

10-1
Deadlift 185/135lb
1-10
Lateral Burpee Over The Bar

Workout notes: The odd rep scheme of this 10 round workout has you doing 11 reps each round. Initially you will be performing a large number of deadlifts with a few burpees interspersed and eventually transition to doing mostly burpees. The key here is to keep moving through those first rounds by not coming out too hard on the deadlifts and work at an even pace.

Skill

Tabata Hollow Rock

Maintain Hollow as long as you can during the work periods. Hold back early and give yourself some rest if needed rather than going to failure. You only have short amount of time to commit to so try to make as much of each 20 second interval as possible.

WOD

5 Rounds with one minute on each station.

Row for Calories
Two-Arm Dumbbell Front Squat 45/30lbs
Double Unders
Rest

Workout notes: This workout is to be scored Fight Gone Bad style where you are working for a full minute at each station and counting your total repetitions.  You can rest until the double unders to game the workout but that is not the point! Go hard at each station getting as many reps as possible.  If you have been performing single unders for a while use this opportunity to force yourself to work on double unders for one minute at a time.