Month: May 2015

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Please note we have normal hours today! Coach Scott will be in the gym for all classes. Be sure to follow the action in Del Mar today at the California Regional on http://games.crossfit.com. [/creativ_alertbox]

WOD

5 Rounds for Time
400M Run
10 Push Press 135/95lbs
20 Back Squat 135/95lbs

Workout notes: The limiting factor for most folks will be the weight of the push-press.  There is no requirement for going unbroken but you should be able to knock out a set fairly easily when you are fresh. Plan your rest periods during the transition from Push Press to Squat so you can save extra rest.  Take a quick break before your last set of Push Press so you can lower the bar safely on your back and begin your squats.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please Note: We are closed all day today for the start of the California Super Regional in Del Mar. You can follow the action live at games.crossfit.com as Team CrossFit Davis starts at 9:25AM, Kaitlyn begins at 1:10PM and Kirsten’s heat is at 1:40PM.[/creativ_alertbox]

Strength

Split Jerk
1-1-1-1-1

Work up to a strong effort split jerk for the day. Start with a light load and add weight in small increments only if each lift is technically sound.  Focus on distributing your weight equally over both feet with your front foot toed in slightly and your back foot planted on the ball of the foot.

WOD

AMRAP in 10 Minutes
21 Wall Ball Shots 20/14lbs 10/9′
15 Box Jumps 24/20″

Workout notes:  Wall ball shots are something that we do frequently and that is for good reason.  For every rep you perform practice holding the med ball at chest height and maintaining and upright torso.  As you fatigue you will have a temptation to lower your chest in an effort to make the squat easier but resist that notion and reinforce perfect squat form. Focusing on holding the med ball goblet style can help develop the correct mechanics of the movement.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please Note: We will have limited hours tomorrow (Friday 5/22) and on Monday. We will be closed Friday morning, opening for the 4:45,5:30 and 6:30 classes. We will also be closed Monday Afternoon and evening for the Memorial Day Holiday. [/creativ_alertbox]

Skill

EMOM for 10 Minutes
1 Power Clean + 1 Hang Squat Clean

Today’s lifting skill is a barbell complex of Power Clean followed by a full Hang Squat Clean.  Choose a challenging weight that is higher than what you would normally use during a metcon. Practice employing the hook grip so you can safely move from the first lift to second without losing control of the bar.  It may feel awkward the first few times but you will need to commit to it for a few weeks to get used to it. If you have mobility trouble keeping you from perform a full squat keep both lifts above parallel with either a split or power clean achieving the safest possible depth but keep the load light and work on the mechanics of the squat.

WOD

For time

30 Two-Arm Dumbbell Power Cleans 45/30lbs
800M Run
30 Two-Arm Dumbbell Hang Squat Cleans 45/30lbs

Workout notes: Today’s workout is a chipper featuring dumbbell versions of the lifts that you practiced during the skill portion of the day. Start with 30 consecutive Power Cleans using two dumbbells. The lift is essentially “ground-to-shoulder”. You will make contact with the ground for every rep and reach full extension of the hip and knee with the dumbbells at the shoulder.  When you return from your 800M run you’ll start right into 30 reps of a hang squat clean. For the dumbbell hang squat clean we’re looking for one end of the dumbbells to reach below the knee for every rep.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please Note: We will have limited hours during the California Regional weekend and Memorial Day Holiday. We will be closed Friday Morning, opening at 4:45 for the evening classes and closed Monday Afternoon and evening for the Memorial Day Holiday.[/creativ_alertbox]

Skill

Tabata L-Sit

Today’s skill work is a Tabata interval with a tough test for the midline. You will attempt as much of  :20 seconds of an L-Sit as you can.  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. Moving your hands foreword will increase the difficulty.

WOD

5 Rounds for Reps with 1 Minute on Each Station
Burpees
Alternating Dumbbell Snatch 45/30lb
Rest

Workout Notes: This workout is scored “Fight Gone Bad” style with one minute on each station. It is possible to game the scoring by saving yourself for the dumbbell snatch but that is not the intent of this workout! Work at max sustainable effort each round.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please Note: We will have limited hours during the California Regional weekend and Memorial Day Holiday. We will be closed Friday Morning, opening at 4:45 for the evening classes and closed Monday Afternoon and evening for the Memorial Day Holiday.[/creativ_alertbox]

Strength

Sumo Deadlift
2-2-2-2-2

Work up to a strong effort 2 rep Sumo Deadlift.  The sumo deadlift differs from our traditional deadlift in that you will utilize a wide stance and grab the bar with your hands on the inside of your legs. To setup, align your shins roughly parallel to the bar so your hips are externally rotated.  Other than the setup the rest of the deadlift is the same.  Set your back lift by extending the hips and knees. Posterior dominant lifters will most likely find the sumo deadlift favors them over the traditional deadlift. If you are not in that camp this a great lift for you to address a possible strength imbalance! Compare your numbers to your traditional deadlift on May 8 if you were able to participate that day.

Metcon

AMRAP in 8 Minutes
100 Double Unders
50 Barbell Thrusters 45/35lb

Workout notes: The higher rep movements in this workout will most likely need to be broken up into smaller sets.  Drop sets do well because they lower the work requirement as you become fatigued and the movement becomes more difficult.  If you are still learning double unders scale the volume to an attainable number making sure you make a large number of attempts. If you are several minutes into the workout and struggling stick to single unders for the rest of the workout.

Strength

5-5-5-5-5

Front Squat

Work up to a strong effort 5 rep front squat.  Start light and increase the weight for each set. The focus here should be keeping your torso upright and tracking your knees over your feet. Your elbows should be pointing outward with your chest up.  Actively push your knees out if you feel them caving in so you can reinforce good mechanics.

WOD

AMRAP in  6 Minutes
15 Deficit Push-Ups 45/25lb plates*
20 See the Lights Sit-Ups 15/10lbs

*Hands on plates with chest hitting the deck at the bottom of each rep.

Workout notes: Review appropriate push up and sit-up form!  The push-up is simple to perform but tends to get scaled eagerly. If you can do push-ups you should do them without scaling. Don’t worry so much about getting a high score but make your best effort to perform reps without breaking.

WOD

For Time

21-15-9

of your choice of one from both A and B

A)

Deadlift 225/155lbs
Clean 135/95lbs
Thruster 95/65lbs

and

B)

Handstand Push-Up
Ring Dip
Pull-Ups

Workout notes: This benchmark day is a repeat from January 18, 2015 but you don’t have to repeat the same thing you did last time if you don’t want to!  Choose a barbell movement and a bodyweight movement.  Perform one of the classic CrossFit benchmark workouts Diane, Elizabeth or Fran or make up your own combo!

Skill

1-1-1-1-1

Power Snatch

Spend some time working up to a strong effort Power Snatch.  Practice catching the bar overhead in a partial squat rather than dropping to full squat. Your loading will be generally be a little bit lighter than what you would normally use for a squat snatch and you’ll drop deeper and deeper into your squat as you increase the load on the bar.  If you break parallel you are no longer power snatching but you are lifting appropriately!

WOD

“Randy”

For time
75 Snatch 75/55lb

Workout notes: This workout is a hero workout from CrossFit.com. The workout honors LAPD officer Randy Simmons who was killed in the line of duty.  Hero workouts are meant to be a challenge and this one certainly is!  A lot of folks  will be able to Rx this workout because the loading on the barbell is light but don’t be fooled! It’s difficult because of the high number of reps.  The power snatch will be the most efficient lift but muscle snatch and split snatch are also options. There is no real pacing strategy for this workout so just go!