Month: May 2016

Skill

2 Rounds of Tabata alternating between
Arch Hold
and
Hollow Rocks

This skill work uses the “Tabata” interval clock.   The interval is eight rounds with twenty seconds on and ten seconds off.  We will do a total of sixteen rounds alternating between the two movements.  There is no additional rest between rounds. These movements might seem simple but they are the building blocks for increasing your work capacity in many of CrossFit’s basic gymnastic movements. The key is generating efficient core to extremity power transfer. Scale the work period first rather than the position itself if you can not hold either for a full twenty seconds. If you would like to increase the difficulty of either movement attempt to use PVC for one or both.

WOD

AMRAP in 20 Minutes
400M Run
30 Medicine Ball Cleans 20/14 lb
20 Push-Ups

Workout notes: Today we have a task priority triplet of movements that require special attention to form and technique! First you should remember to treat the run as a skill just like you would any barbell or gymnastic movement. You will get some aerobic recovery when you are in the gym for cleans and push-ups so push the run and remember to pick up your feet! When you are performing med-ball cleans,  open your hips all the way up prior to quickly descending into the bottom of your squat.  Lastly, don’t break your midline during push-ups! Shorten your lever first!

WOD

for time
800M Run
40 Deadlifts 135/95 lb
20 Power Cleans 135/95 lb

Workout notes: This workout is a chipper with two barbell movements.  You will use one barbell with the same weight for both movements.  Determine what weight to use by the harder of the two movements which is the power clean.

WOD

for time

100-80-60-40-20
Double Unders
10-8-6-4-2
Squat Clean Thrusters 155/105 lb

Workout notes: This couplet has an interesting  dynamic in that we pair a high rep monostructural activity with low rep heavy weightlifting.  If double unders are still a struggle for you, consider cutting the reps down before deciding to go to singles. The squat clean thruster should be a challenge, but make sure the weight you choose allows you to keep the squat clean thruster smooth without having to pause at any point between the squat and full lockout at the end of the rep.

Come celebrate with Team CFD! We'll be canceling the 6:30 class on Friday and meeting at the Sudwerk Dock Store for beers! Hope to see you all there!

A photo posted by CrossFit Davis (@crossfitdavis) on May 18, 2016 at 10:02am PDT

Skill

EMOM for 10 Minutes
1 Hang Squat Snatch w/ pause in the bottom of overhead squat

Our skillwork today is the squat snatch. For this variant we’ll be working from the hang and pausing in the bottom of the overhead squat. That means you will perform a snatch grip deadlift to hip height and then lower the bar down into the hang position.  As you lower the bar down into the start position practice tracing the route you expect the barbell to travel as you perform the lift.  Stop momentarily and then perform the full lift.

WOD

3 Rounds for time
30 Sit-Ups
20 Two Arm Burpee Dumbbell Deadlifts 45/30 lb
10 Two Arm Dumbell Front Rack Walking Lunge Steps 45/30 lb

Workout notes: Today we have a three round triplet that will be scored by the total time it takes to complete the workout. The burpee deadlifts and front rack lunges can be done with dumbbells or kettlebells. Make sure to try the lunges with the weight that you choose as that will be the more challenging of the two weighted movements.  Keep a steady pace on the burpee deadlifts and make sure to get your feet up close to the dumbells before performing a deadlift so that you can maintain a flat back through the lift.

Skill

EMOM for 10 Minutes
[Odd] 5-10 Kipping Swings
[Even] :30 Plank Hold

Today’s skill practice might seem simple but these are the building blocks for increasing your work capacity in many of CrossFit’s basic gymnastic movements. The key is generating efficient core to extremity power transfer.  Practice perfect kipping swings and strengthen your midline!

WOD

3 Rounds for reps with 1 minute on each station

Push-Ups
Kettlebell Swings 32/24 kg
Box Jumps 24/20″
Wall Ball Shots 20/14 lb 10/9′
Chest To Bar Pull-Ups
Rest

Workout notes: This workout will be scored as you would score the workout Fight Gone Bad. Count your total number of reps at each station to come up with a total score for the entire workout. Even though you are spending only 1 minute on each station the entire workout is quite long so start by working with sustainable sets throughout the first round and try to hold those numbers throughout the workout. Try not “game” the workout by totally throwing away any particular movement. Even though certain movements might be lower scoring for you put forth an honest effort at each station and work to the best of your ability.

Skill

EMOM for 10 Minutes
1 Hang Power Clean + 2 Push Press

Today we’re working on 10 minutes of a barbell complex of hang power cleans and push press. Most likely your total load will be limited by your push press.  Remember for that lift you should dip and drive and then finish with just your arms by pressing overhead.  Keep your lower half locked and resist the temptation to drop under the bar and perform a jerk.

WOD

AMRAP in 10 Minutes
10 Hang Power Cleans 185/135 lb
200M Run

Workout notes: This couplet features the hang power clean and it is “Rxd” at a fairly heavy weight. Your hang clean was likely limited by your push press during the skill work but you should have a good idea what a heavier load feels like so consider that when you load your bar for the workout.

Skill

EMOM for 10 Minutes
1 Power Clean + 2 Front Squats

Work up to a moderate weight power clean and front squat and use ten minutes to practice performing a power clean + two front squats complex. Adding weight is fine but this should not be a complex that you go to failure on!

WOD

for time
21-18-15-12-9-6-3
Air Squat
Power Clean 115/75 lb

Workout notes: The air squat is one of the most essential movements in the CrossFit and functional fitness arsenal. Make sure to pay it the respect it deserves! Keep your chest upright throughout the full range of motion and bring your hip crease below parallel for every rep.

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Congratulations to Team CrossFit Davis for qualifying to compete at the CrossFit Games! We are so proud to have our gym represented in Carson for the first time. Thank you to everyone who came out and those cheering back home. We couldn’t do it without you![/creativ_alertbox]

Skill

EMOM for 10 Minutes

[odd] 30 seconds of handstand hold
[even] 30 seconds of double unders

Spend ten minutes today working on two difficult skills.  Work on performing a set of double unders or attempting them for about 30 seconds and then rest prior to kicking up into a handstand. Remember you don’t need to stay up for all 30 seconds. Come down if you need to. Advanced athletes can attempt a freestanding handstand or handstand walk.

WOD

AMRAP in 15 Minutes

10-20-30-40 …
Burpee
One-Arm Alternating Kettlebell Clean & Jerk 24/16 kg

Workout notes: This workout is scored by counting the total number of rounds and repetitions you complete in 15 minutes. The rep scheme ascends so even though you start with potentially smaller rep counts with easier movements the difficulty will increase quickly.  Pace yourself by resting as you need to keep the burpees quick and explosive. Spend some time practicing the kettlebell clean and jerk to guarantee an appropriate weight.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note: We will not be holding our noon gymnastics class today and our intro class is also cancelled for the final day of the California Regional! Back to normal hours tomorrow![/creativ_alertbox]

WOD

“Angie”

For time

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Workout notes: This workout is a classic CrossFit “girls” chipper.  We start with what is for most people the more difficult movement, pull-ups, and complete all 100 reps before moving on to the next hardest movement and so on.  The total number will be a lot for most of us so start with manageable set sizes and work through each movement with strategized rest.  Remember that the total number of reps can be scaled as well as the individual movements. If we have a big group we can start the workout in waves for people that are doing pull-ups.  If you are new to CrossFit and this level of volume,  consider “Half Angie” performing 50 reps of each exercise.