Month: February 2017

Skill

EMOM for 10 Minutes
2 Squat Snatches

Spend ten minutes working up to a strong effort double squat snatch.  It is up to you whether you choose to link your 2 reps together or perform 2 singles.  The squat snatch is probably the most difficult lift that we do so start light and learn the mechanics of the lift before you start working with heavy loads.  If you are new to the movement start by catching the bar in the power position and slowly ride the bar down into the bottom of your overhead squat. If you have shoulder or hip mobility issues you may find that you are not able to get into position for the overhead squat portion of the squat snatch.  You can choose to squat to the deepest depth that is safe and comfortable for you or talk to your coach about giving the split snatch a try!

WOD 

10 rounds for time
12 Kettlebell Swings 32/24kg
15 Sit Ups

Workout Notes: Today we have a simple couplet, but the round count is high.  Your reps will total 120 for the kettlebell swings and 150 for the sit-ups.  If the overall volume sounds like too much for you consider dropping the rounds to 6-8 to decrease your total number of reps for the workout.  The kettlebell weight is one that we see often. Scale as needed to something that allows you to complete 12 kettlebell swings in 1-2 sets.

Skill

EMOM for 10 Minutes
1 Squat Clean + Split Jerk

We’re working on lifting technique today.  Spend 10 minutes working up to a strong effort squat clean and split jerk.  If you are new to the lift start by catching the bar in the power position and slowly riding the bar down into the bottom of your squat.  Start with your feet beneath your hips as you pull from the floor and widen your stance to shoulder width as you receive the bar and descend into your squat. Practice catching the bar with your elbows up and bearing the load on your torso.  Re-grip if needed and perform a split jerk.  Don’t forget about your jerk recovery! Start by pulling the front foot back first and following up with the back foot. If you know your 1 rep max plan for a PR attempt in the 10th minute if things are feeling good!

WOD

AMRAP in 8 Minutes
20 Double Unders
10 Thrusters 95/65lb

Workout Notes: Today’s workout is in the shorter time domain and is meant to be more of a sprint.  Make sure your thruster weight is light for you.  If you are capable of performing the Rx’d weight but it is a challenge, choose to drop the weight down to something you can move quickly with.  You should be able to complete 10 reps unbroken without much of a problem when you are fresh.  The double under rep count is fairly low for this workout.  If you are still having a hard time with double unders you can drop the number to something a little more manageable if needed. Even 5-10 reps is a great goal rather than doing 40 singles.  If you have never done a double under before or are unable to do them with any consistency you can do 40 singles with a double under attempt every 5 reps.  Double unders can be frustrating but if you keep working on this skill you WILL get better!

[creativ_alertbox icon=”” colour=”light-gray” custom_colour=””]Don’t forget to post your scores to your games profile before 5pm tonight!
There are NO exceptions for late score submissions!
If you still need to get 17.1 done you can do so during 8-9:30 or 10:30-12 Open Gym. [/creativ_alertbox]

Skill

Tabata Toes to Bar

Rest 1 Minute

Tabata Plank Hold

We’ve got two skills on the menu today for our Tabata interval.  The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes.  The Plank hold is pretty straight forward. You may perform your plank hold on either your elbows or hands depending on your preference. Focus on quality and don’t sacrifice a good body position just to stay up for the full 20 seconds every round.  The Toes to Bar skill is tricky.  Practice your kipping swing and toe-to-bar with a kip. If you are new to the movement start by alternating between the hollow and arch position on the bar and follow that by pulling the knees in and up to the chest. Keep your sets small so that you are able to repeat close to the same set sizes every round of the Tabata.  If you are unable to get your toes to the bar while keeping the rhythm of your kip, lower your target so that you are able to work on the skill of linking your reps rather than slower reps just to get your toes to the bar.

WOD 

AMRAP in 10 Minutes

Deficit Plate Push-Ups 45/25lb*
*EMOM 12 Jumping Lunges

Workout Notes: For this workout you will setup 2 plates to place your hands on and perform deficit push-ups with ONLY if you can perform push-ups on the floor with a perfect plank. If you can’t do that quite yet you will not benefit by adding the deficit. You can always scale down to perfect push-ups or drop to your knees and maintain the same movement standards. If you are working from your knees and can keep your push-ups strict while adding a plate feel free to give it a try! You will start the top of every minute, including the first minute, with 12 jumping lunges.  The jumping lunges are meant to be explosive so attempt to explode from the bottom position of your lunge and land on the alternate setup.  You are not jumping for height but rather you are jumping into the opposition position for SPEED. They take some balance and skill so if you’re having trouble just slow down and work on the mechanics! As soon as you finish up your 12 jumping lunge reps you are free to start working on getting as many push-ups done until the start of the next minute.  Your score for this workout will be your total push-ups.

[creativ_alertbox icon=”” colour=”light-gray” custom_colour=””]17.1 was a doozy! What a great kick off to the Open season! You all crushed it and we are SO pumped to have so many of you participating! Don’t forget to enter your scores! And if you still need to do the workout you can use Open gym times on Sunday or Monday. Make sure to set up judging with a coach or bring a friend in to judge you! [/creativ_alertbox]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Don’t forget about our NEW 9am CrossFit Class every Sunday![/creativ_alertbox]

WOD

For time

100m Uneven Farmers Carry
40 Air Squats
200m Run
100m Uneven Farmers Carry
50 Air Squats
400m Run
100m Uneven Farmers Carry
60 Air Squats
1000m Run

Workout Notes: Today we’re getting outside to enjoy the sun! You will start each round with an uneven farmers carry which means you will choose two kettlebells, dumbbells or one of each of differing weights to carry to the wall and back.  The Farmers Carry weight is up to you, but you are encouraged to challenge yourself. You should not be able to run to the wall and back without a break with the weights that you choose.  The air squat reps and run distance will increase every round similarly to Saturdays workout, but hey, at least there’s no burpees!

[creativ_alertbox icon=”” colour=”red” custom_colour=””]The CrossFit Games Open kicks off today at 10:30! Show up a little early to warm up and get your name on the heat list!
Can’t wait for another great year with CFD! [/creativ_alertbox]

WOD

CrossFit Open 17.1

for time *

10 alternating dumbbell snatches 50/35 lb
15 burpee box jump-overs 24/20″
20 alternating dumbbell snatches 50/35 lb
15 burpee box jump-overs 24/20″
30 alternating dumbbell snatches 50/35 lb
15 burpee box jump-overs 24/20″
40 alternating dumbbell snatches 50/35 lb
15 burpee box jump-overs 24/20″
50 alternating dumbbell snatches 50/35 lb
15 burpee box jump-overs 24/20″

*20 minute time cap

Workout notes: Today’s workout is the first workout of this years CrossFit open!  We wanted to give you all a taste of what these workouts are like even if you decided not to sign up this year! In this workout we have a high number of total dumbbell snatches coupled with the difficult burpee box jump. The workout is technically 5 rounds for time with ascending snatch reps. However, you will want to treat this a little differently than you might if you were doing a 3 or 5 round sprint and start out at a pace you would choose for a 20 minute AMRAP. Keep your cycle time as fast as possible but set out at a controlled and sustainable pace and keep moving until you either finish or hit the 20 minute cap. If the “rx” weights or movements are not in your wheelhouse scale accordingly using the open standards. That will be a 35 lb dumbbell for men, 20 lb dumbbell for women and the same 24/20″ box but step ups are allowed.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]17.1 has been announced! Check it out at games.crossfit.com and review the movement standards so you are ready on Saturday! First heats will kick off a little after 10:30 and we will run heats until we are done. Please show up on time so we know how many heats to plan for for the day! If you’re planning to hit the workout on Saturday it might be a good idea to take Friday as a rest day![/creativ_alertbox]

Skill 

EMOM for 10 Minutes
1 Squat Clean + 2 Front Squats

Work up to a moderate to strong effort squat clean + 2 front squats.   Start by working through the movement with an empty barbell and practice catching the bar with your elbows high and chest up.  As you get comfortable with the movement ride the bar down into the bottom of your squat and then stand up. After you have warmed up to a light to moderate weight perform 1 set of this complex every minute for 10 minutes. Increase only if you are successful with the mechanics of the lift and consistent with every repetition.

WOD 

3 rounds for time
20 Deadlifts 155/105lb
20 Wallballs 20/14lb to 10/9′

Workout Notes: Today’s workout is all about moving fast.  The weight of your deadlift should be very light.  Choose a weight that allows you to get your first 20 reps done in 3 sets at the most. Even though the bar is light, focus on proper mechanics and form during your deadlift reps and don’t sacrifice form for speed.  Focus on hitting full depth for every wallball rep and choose a target height that you can maintain for all three rounds.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]CrossFit Open workout 17.1 will be announced today! If you would like to participate don’t forget to sign up at http://games.crossfit.com. Choose CrossFit Davis as your affiliate and team. We will be judging the workout Saturday at 10:30AM for anyone that is signed up and wants to participate![/creativ_alertbox]

Skill

Two rounds of Tabata alternating between

Hollow Rocks
Super Man Hold

The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes.  We’re doubling that for this skill work so we’re doing a total of 8 minutes. Alternate movements every interval and be sure to focus on maintaining a rigid core and focus on creating flexion or extension with your torso and not just bending at the hips or raising your legs up.

WOD

AMRAP in 20 Minutes

30 Overhead Walking Lunge Steps 45/25 lb
400M Run
50 Sit-Ups

Workout notes: This workout starts with a large number of overhead walking lunge steps.  The OHWL requires good shoulder mobility and strength in order to hold the weight over your head with what is essentially a narrow grip. Focus on pressing up overhead and keeping the elbows extended so the plate is in a strong position overhead.  If you find that you don’t quite have the mobility yet you can always carry the plate at your chest rather than overhead.  From the OHWL you move to the run.  Your legs will be a little fatigued from the lunges but don’t be tempted to use the entire run as recovery.  You’ll be in place for 50 sit-ups where you should be able to bring your heart rate down while you work through that set.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]OPEN WORKOUT INFO! We will be running the Open Workouts every Saturday starting at 10:30am. Feel free to show up early to warm up and sign up for a heat. 8:30 and 9:30 Saturday classes will run as usual throughout the Open. We will announce all details about makeup times for workouts and other important details on Saturday! We can’t wait to watch all of you challenge yourselves for the next 5 weeks! If you have questions before Saturday, talk to a coach! [/creativ_alertbox]

Skill

EMOM for 10 Minutes
[odd] Strict Pull Ups
[even] Rest

Today we’re working on strict pull-up endurance.  You will spend one full minute completing as many strict pull-ups as possible followed by a full minute of rest for 5 rounds. You can do as many sets as you would like during the minute of work.  If you do not have strict pull-ups yet you can choose from ring rows, banded pull-ups or jumping pull-ups with a slow negative.

WOD 

3 rounds for reps with 1 minute at each station

Row for Calories
Double Unders
Hang Power Cleans 135/95lb

Today’s workout will be scored like you would score the workout “Fight Gone Bad”.  Count your total number of repetitions completed across all 3 rounds and come up with one total score.  If you are still having trouble with double unders use the full minute to rack up as many reps as possible.  Even if you only get 1 or 2 you will be working on this skill under fatigue which will pay off in the long run! The hang power clean weight today is not meant to be terribly heavy so make sure to pick a weight that allows you to complete sets of this movement throughout the workout.

Skill

Deadlift
5-5-5-5-5

Today we will be completing 5 sets of 5 deadlifts.  You can choose to use one weight for all 5 sets or build in weight as you go.  Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load lighter and work on proper body mechanics as they increase in weight.  Start with a light weight and make sure that you have established a straight back and an  appropriate setup as you address the bar.  Be sure to maintain your posture for all 5 reps of each set and as you increase in weight.

WOD 

5 rounds for time
15 Kettlebell Swings 32/24kg
12 Push-Ups
9 Goblet Squats 32/24kg

Workout Notes: Today’s workout is for time and will start with 15 kettlebell swings. Focus on using your hips and legs to initiate the movement while keeping your chest up through the full range of motion.  We really like goblet squats for learning squatting mechanics so think about that as you move through the workout. Keep your chest up throughout the entire range of motion. Going “unbroken” during the workout is not required of course but you should be able to complete 9 in a row during at least the first round with the weight you choose.  Do your best to practice perfect push-ups without breaking at your midline or resting at the bottom of the rep.  If you need to scale the push-ups you can follow the same movement standards performing reps from your knees.