Month: November 2016

Strength

Front Squat 2-2-2-2-2

Today we’re working up to a strong effort 2 rep front squat.  With the front squat we want to focus on keeping the elbows up. Release the grip on the bar to load the bar onto your torso. That should help you keep your elbows and chest up. As with any kind of squatting you’ll want to practice keeping your knees out and tracking over your feet. If you have a mobility problem holding you back from keeping your elbows up you can always try crossing your arms across the bar or modifying that in some way.

WOD

AMRAP in 8 min
12 KB swing 32/24
6 Burpee Box Jump

Today’s workout is a short burner.  The kettlebell weight can be heavy, but should be manageable. Plan to get your first 12 done in no more than 2 sets.  For the burpee box jumps choose a box you are able to jump to rather than doing step-ups to a higher box. Focus on short transitions from movement to movement to make the most of the eight minutes!

Skill 

EMOM for 10 minutes
Knees to Elbows

Today we are working on a different skill that will feel similar to toes to bar.  The mechanics will be very much the same, but rather than sending your toes to the bar you will want to bend your knees and elbows as your body moves behind the bar so that the two make contact.  Actually touching your knees to your elbows can be very difficult so if you’re not quite there yet work on getting your knees as close to your elbows as possible with every rep.

WOD

AMRAP in 10 Minutes
Power Snatch 135/95 lbs
*8 Bodyweight Lunge Steps EMOM

The bench mark weight today is on the heavier side for a power snatch. Choose a weight that you can perform challenging singles with while still using proper mechanics.  If you are not able to complete the 8 bodyweight lunge steps in under 30 seconds every round consider dropping the number down to 6.

[creativ_alertbox icon=”” colour=”red” custom_colour=”#dd3333″]There will be No 5am Open Gym today! We apologize for the late notice and inconvenience. [/creativ_alertbox]

Skill 

EMOM for 10 minutes
1 Push Jerk + 1 Split Jerk

Today we are working on two overhead lifts. Once you clean the bar to your shoulders you will perform one push jerk followed by one split jerk. For both lifts focus on a vertical dip and drive to send the bar overhead. Your recieving position will be different in each lift, but the mechanics should stay very similar. If you are new to either lift, use this time to dial in your technique.

WOD

AMRAP in 15 Minutes

400 m Run
25 Push Up
75 Double Under

We are working in a longer time domain today so focus on finding a sustainable pace from the start.  Keep your run pace on the quicker side if possible as you will likely slow down and have some time to catch your breath during the large set of push-ups.  If you do not have consistent double unders quite yet cut the number down to a more manageable number rather than switching to singles.

The Holiday season is here! And so are sign ups for the Hometown Hoedown! We’re so excited for another fun year to celebrate CrossFit Davis and all of our amazing members! Sign up on the whiteboard at the gym! And even if you don’t plan to participate in the workouts, make sure to be there to eat, drink, cheer and be merry! #crossfitdavis #hometownhoedown #2016 #holidays #partytime ????

A photo posted by CrossFit Davis (@crossfitdavis) on Nov 26, 2016 at 6:55pm PST

Skill

10×1 Lunge Kick to Handstand or 10 attempts at Max Handstand Walk for distance

Spend some time working on your handstand today.  If you have not had much experience with this skill, start with your feet on a box in a pike position to make sure you have the strength to support your bodyweight on your hands and to get more comfortable being upside down.  The next step would be kicking up against a wall.  Once you have these base line skills you are ready to try handstands free standing or with a spotter.  If you have been working on this skill for awhile, try walking on your hands today!

WOD

for time *
150 Alternating dumbbell or kettlebell snatches

*4 Burpees EMOM

Workout notes: This workout starts with 4 burpees and you will perform 4 burpees every minute until you complete 150 snatches.  Choose either a dumbbell or kettlebell depending on your personal preference and available equipment. We will be working from the floor and alternating repetitions for both the dumbbell and the kettlebell. Benchmark weights for this workout would be 45/35lb for dumbbells or 20/16kg for kettlebells but you may attempt to work a little heavier if you feel that you are ready. If you are worried about  being able to complete the burpees in each round you can scale by doing 2 or 3 burpees each minute instead of 4.

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

WOD

This benchmark day is a repeat from October 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!

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Reminder that we are closed today! Back to normal hours tomorrow![/creativ_alertbox]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder! Only one class today at 8:30AM, We are closed Friday and will return to regular hours Saturday! [/creativ_alertbox]

The interns are pretty serious about the new sweatshirts. If you reserved a sweatshirt they will be set aside and ready for you tomorrow! If you didn’t already order one, we did get extras! So make sure to ask a coach if you want to be warm and cozy on cold days at the gym! #crossfitdavis #crossfit #newswag #hoodies

A photo posted by CrossFit Davis (@crossfitdavis) on Nov 23, 2016 at 4:52pm PST

WOD

AMRAP for 20 Minutes

20 Burpees
50 Air Squats
20 Burpees
50 Walking Lunge Steps
20 Burpees
50 Jumping Squats
20 Burpees
50 Jumping Alternating Lunge Steps

Workout notes:  We hope you’re hungry for some burpees! The total rep count is high in this workout so remember to perform smaller set sizes if you are new to this level of volume.  The Squats and Lunges increase in difficulty so those 3rd and 4th rounds will be challenging! Your score is your total rounds and additional reps if you get through that last set of Jumping lunges!

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder! We will be holding one class tomorrow on Thanksgiving day! Come in early at 8:30AM to get your WOD in before you feast! [/creativ_alertbox]

Skill

EMOM for 10 Minutes
3 Power Snatch

Use this opportunity to work on your power snatch technique and/or barbell cycling.  We’re not looking for a 3 RM in this workout so start working with a weight that is in the 60% range and possibly a little higher but don’t go to max.  Practice creating vertical hip drive  as the bar passes your knees and then drop under the bar and into a partial squat to catch the barbell overhead.

WOD

5 Rounds for reps with one minute on each station

Ring Dip
Row
Two Arm Burpee Dumbbell Deadlift 45/30 lb
Rest

Workout notes: Today’s workout will be scored like you would score the workout “Fight Gone Bad”. Count your total number of repetitions completed across all 5 rounds and come up with one total score.  In this workout we are performing intervals starting with the difficult gymnastic movement and moving to more conditioning based movements.  The ring dip can be very hard if you don’t have the upper body strength yet so scale to some form of push-up if you need to!