Month: July 2017

Skill

Handstand Work

Choose a handstand skill to work on today. You can choose to work on your freestanding handstands, handstand walking, handstand holds or wall walks. There is no time or rep requirement for the completion of this skill work so the emphasis should be on quality positions.  For a wall walk ascend as high as you can into a wall facing handstand and hold that position. As you get stronger in this position you’ll have your belly to the wall, pressing up with active shoulders. If you can, remain in that position for 10 seconds and then come down under control. Rest as much as needed between reps. You can also choose to make several attempts to kick into and hold a free standing handstand.  For beginners start by just gently rocking up into the upside down position and increase the height of your legs with each attempt.  Don’t go all out in the beginning and turn over too far.  Make sure to start with locked out arms and have a bail out plan or partner assist in place so you don’t come crashing down.  If you are getting comfortable with this skill you might be ready to try walking on your hands! If you’re not quite ready for either of these skills practice kicking into a handstand against the wall.

WOD

AMRAP in 15 Minutes

9 Push-ups
12 Kettlebell Swings 32/24kg
15 Box Jumps 24/20″

Workout Notes: Today’s AMRAP features push-ups, kettlebell swings and box jumps.  15 minutes is on the longer side so you will want to settle in to a pace that you can sustain for the duration of the workout.  If you aren’t quite ready for strict push-ups from your toes, choose a scaling option that is as challenging as possible for your current strength level.  You should be able to get your kettlebell swings done in 2 sets at the beginning of the workout.  The rep count for the swings is low and because this is an AMRAP today would be a great opportunity to bump up your kettelbell weight if you’ve been thinking about moving up. If you need to scale the box jump height to be able to jump make sure to do so rather than stepping up to a higher box.

Skill

1RM Clean and Jerk

Spend some time working up to a strong effort Clean & Jerk.  The squat clean & split jerk is usually the most effective method for moving big weights so unless you have a mobility issue you should be working on the mechanics of those movements. Everyone should start with a very light warmup and increase gradually.  New lifters should only increase weight when you are able to consistently repeat the same technique.

WOD

for time

21-15-9
Sumo deadlift high pull 115/85 lb
Lateral burpee over the bar

Workout notes: Yesterday’s workout was in a longer time domain and today we are looking at a workout in the sprint category. The sumo deadlift high pull should be light enough that you could complete each round in the lowest amount of sets possible. If you find yourself doing single repetitions early on you have gone too heavy.  Lateral burpees will be most difficult if you are jumping over the bar, commit to sticking to the jump if you can even when it gets difficult.  Scale the movement to stepping over the bar if you are at all worried about the safety of your reps.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note: We will have only one class today at 9:30AM! No OnRamp this evening 7/4/2017 [/creativ_alertbox]

WOD

With 25 minutes on the clock

In teams of 2 or 3

1 Mile run with a medball then

AMRAP  in remaining time of
1,2,3, 1,2,3… Thrusters 135/95 lb *

*each partner does a rep then each partner does 2 reps and finally 3 reps.  Restart at 1 rep after each partner has completed a set of 3.

Workout notes: This workout is a repeat! Almost exactly 1 year ago we completed this workout to celebrate our move into our new space! Today we celebrate the 4th of July and it only seemed fitting to revisit this fun partner workout! This workout can be done in groups of 2 or 3.  In a group of 3 you will get more rest so it is a great way to scale down the volume.  Try to find a partner who is planning to do the same weight as you for the thruster so that you can share one barbell. Hope to see you all at 9:30 for some fun! The best way to start any holiday is with a great workout at CFD!! One class at 9:30 ONLY! Don’t be late!!

Tuesday hours! One class only! Plan your partnership now or show up and we’ll pair you up with someone! Bonus points for wearing red, white and blue! #crossfit #crossfitdavis #holidayhours #CFDisTHEplacetobe #davisca #4thofjuly

A post shared by CrossFit Davis (@crossfitdavis) on Jul 2, 2017 at 11:02am PDT

Skill

1 RM Front Squat

Spend today working up to a 1RM front squat. New lifters can work up to a moderately heavy single for the day and perform multiple reps at this weight if you are not comfortable maxing out.  Focus on an upright torso with elbows up and knees tracking over the feet. The bar should be resting on your shoulders with your hands open to relieve wrist pressure.  Remember that we do not spot anyone when front squatting, when you un-rack the bar take a couple steps back to allow for room to ditch the bar if needed.

WOD

“Annie”

50-40-30-20-10
Double Unders
Sit-Ups

Workout notes: Annie is a classic benchmark workout from CrossFit.com.  The workout is simple and meant to be fast! If you do not yet have good consistency with double unders set a rep scheme for yourself that will be manageable under fatigue.  25-20-15-10-5 would be a great option if you are still working on this difficult skill or you could even choose to do 10 double unders every round without changing the sit-up rep scheme. If you are not sure of your double under capability you can choose to perform twice as many single unders with a double under attempt every 10 jumps. If you are worried about this volume of sit-ups you can skip the first set of 50 and start with 40 instead. If you choose this scaling option your workout will end after your set of 10 double unders.

WOD

For time

1,000m Run *

then

5 rounds of

12 Deadlifts, 155/105 lbs
9 Hang Power Cleans, 155/105 lbs
6 Push Jerks, 155/105 lbs

then

1,000m Run

*Please note that our “new” 1k Run goes north out of the roll-up doors and around the back of the complex on your way to cantrill in order to avoid crossing traffic at the main entrance to the property.

Workout Notes: Today’s workout starts and ends with a run with a well known Hero workout “DT” sandwiched between. The limiting factor for this workout will most likely be the jerk for most people so scale appropriately.  You’ll want to execute every rep the same way even as you get tired.  When selecting your weight for “DT” make sure that the deadlift is light.  Plan to get through the hang power cleans and the push jerks in no more than 2 sets.  Going unbroken isn’t required but you may want to add some timed rest prior to each movement change so you can avoid extra cleans.