Month: September 2017

WOD

“Nancy“

5 Rounds for Time

400M Run
15 Overhead Squats 95/65lbs

Workout notes: This workout is a famous CrossFit benchmark workout that is part of the “Girls”  series.  The Overhead Squat requires a lot of mobility to be able to perform repetitions at your full range of motion! You’ll actively press the bar up overhead and keep your arms externally rotated.  The best overhead squatters have the range of motion in their joints to keep an almost vertical structure from arm all the way down to the feet. This means getting your hips low keeping your chest up.  If you don’t have the ROM now that’s okay! It doesn’t mean you can’t practice the movement.  Go as deep as you can into a squat with a weight you can keep supported overhead.  If OHS isn’t happening today substitute a front squat and start spending some time working on that ROM!

Team “Stranger Danger” enjoyed the sunshine with their burpee box jumps and deadlifts for week 2 of the Team Series! The gym will be open tomorrow from 10:30-3:30 for those of you getting the workouts in tomorrow. Show up ready to workout and pitch in to judge if needed! #crossfitdavis #crossfit #teamseries #week2

A post shared by CrossFit Davis (@crossfitdavis) on Sep 29, 2017 at 9:34pm PDT

WOD

5 rounds with 1 minute on each station

two arm dumbbell front squat 50/35 lb
two arm dumbbell push jerk 50/35 lb
double unders
rest

Workout notes: Today’s workout will be scored in the same manner as the famous CrossFit workout “Fight Gone Bad”.   Count your total number of reps accumulated at all stations to arrive at a single number.  Squatting with dumbbells present a different challenge vs barbells.  Hold the weights at your shoulders with the rear head of the dumbbell behind your center line.  Start squatting by sending your hips back and fight to keep your torso upright throughout the entire range of motion.  In the push jerk you drop under the weight and finish the lift by standing up in a locked out position. If you have double unders you could potentially game the workout by going easy on the first two movements but that is not the intent of this workout! Go hard on each station and accumulate as many reps as possible. If double unders are a challenge then use this opportunity to practice them rather than switching to single unders! If classes are large, dumbbells can be shared, but make sure to stagger by two minutes to allow for two minutes straight of dumbbell work.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Tonight is the Fall Music Fest to benefit Davis Schools! Tickets are only 10$ and when purchasing you can designate which school you want 50% of your money to go to. Our member Ryan Davis has put a lot of work into organizing this event so let’s support him and help raise some money for Davis Schools! 5:30-8:30pm at the Davis Art Center outdoor stage. Buckhorn food truck and Sudwerk beer will be there too! Hope to see you there! [/creativ_alertbox]

Skill

Deadlift
1-1-1-1-1

Work up to a heavy single deadlift today.  This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load light 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 as you progress though each set of two and as you increase in weight.  Warm up with multiple reps as you build in weight and when the bar starts to feel heavy drop to singles until you’ve hit your max for the day.

WOD

AMRAP in 10 Minutes

3-6-9-12-15 …

Burpee Box Jump 24/20″
Deadlift 225/155 lb

Workout notes: Today’s workout is a little bit of a twist on one of the team series workouts. In the team series you would perform each rep synchronized with your partner.  To save space we’ll perform burpee box jumps rather than jumping over the box.  The gym will be quite full with barbells and boxes out for everyone.  Be sure to keep your bar to side of your box rather than directly behind your box.  This will have you doing burpees parallel to the bar and provide some room just to be safe.  You should have a good idea what a strong effort deadlift is after the skill workout so setup a bar in the 50-60% range of your 1RM.  You can break up each round in any way that you see fit but you should definitely be able to perform at least 6 in a row with your chosen weight.  If you find that you are stuck performing single repetitions early on, you may have gone too heavy.

Skill

EMOM for 10 Minutes
30 seconds of Handstand Push-Ups

For today’s skill work we are working on a difficult gymnastics skill.  The strength and skill minimum for attempting handstand push-ups is 10 perfect and unbroken push-ups as well as at least a 60 second handstand hold.  If you aren’t able to perform the base skills, scale the movement to one that gets you working on the movement and addresses your biggest weakness. Spend 30 seconds of each  minute working on the skill by working in small sets or performing single reps if need be. Scale with one or two abmats in order to learn the skill but any more than that and you are better off choosing a scaling option that will address strength issues.  Pike push-ups with your feet on the ground or on a box are a great option.

WOD

3 Rounds for time

400M Run
30 Thrusters 45/35 lb

Workout notes: Our workout today is a 3 round triplet with a common monostructural movement and very light barbell movement. The benchmark weight for the workout is just an empty barbell.  That should make it highly accessible to most athletes.  You should be able to complete each set of 30 in a few large sets.  We also have 15 lb bars available a well as light dumbbells if you are on the fence about hitting the workout at the benchmark weight. Pick a weight that allows you keeping moving at a quick and continuous pace.  The thrusters definitely do not need to be unbroken, but you should be able to knock out large sets throughout the workout.

Skill

Tabata L-Seat

Today’s skill work has us performing a difficult core strengthening movement.  We will do a full round of Tabata holding 20 seconds of an L-Seat in every round.  For the L-Seat we will be sitting on the floor with legs straight and elevated.  The most difficult standard is to hold the legs in the air for the full 20 seconds with your hands on the ground beyond your knees. Putting your hands farther in front of your body will make the movement more difficult.  For most athletes this will be EXTREMELY challenging. Do not scale up unless you know you can hold that position for the entire 8 rounds.  For athletes that are certain they can hold the seated position for the entire tabata you can attempt scaling up to parallettes, L-hang or ring support.

WOD
5 rounds for reps of

3 minutes on 1 minute off

3 Push-ups
6 Dumbbell Snatch 50/35 lb
9 Sit-ups

Workout notes: Today’s workout is in the format of the famous CrossFit workout “The Chief”. We’ll work in 3 minute intervals with 1 minute rest.  Treat each 3 minute workout as a mini AMRAP accumulating as many rounds and reps as possible in the 3 minute time period.  After 19 minutes you will have a total number of rounds completed and additional reps. You will start with push-ups for every round.  Your score will include your total number of completed rounds and any additional reps in incomplete rounds.  This workout is longer duration but in an interval format such as this you are meant to move quickly.  There are potentially a large number of transitions so move quickly and attempt to keep up a strong pace in each round.  The dumbbell snatches can be performed as TnG, breaking them up any way that you see fit but do distribute the work evenly across both arms. If you’ve been considering moving up in weight for dumbbell snatches this would be a great workout to give a heavier dumbbell a try.

Skill

Front Squat

3-3-3-3-3

Today we’re working up to a strong effort 3 rep front squat.  With the front squat we want to focus on keeping the elbows up and chest as upright as possible.  As with any kind of squatting you’ll want to practice keeping your knees out and tracking over your feet. Remember to release the grip on the bar a bit in the front squat and load the bar onto your torso which should help you keep your elbows and chest up. 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.  Feel free to choose one weight and work there for all sets rather than adding weight as you go.

WOD

for time

21-15-9

Burpee
Kettlebell Swing 32/24 kg

Workout notes: This workout is a task priority couplet with two difficult conditioning movements.  This is a low rep workout so that means it’s a sprint.  Because the total rep count is low it’s okay to approach this workout differently than you would attack a higher rep workout or a long AMRAP.  Even though these movements are “lower” skill movements they do have technique to consider.  Perform the kettlebell swings by dropping into a partial squat and bowing forward slightly before driving the kettlebell upward.  Do your best to perform your burpees with an explosive spring forward and jump rather than just crawling up from the floor to keep up the intensity!

Our very own member Ryan is putting on the Fall Music Fest that will benefit Davis Schools! Come hang out, listen to music, eat, drink and support our kids! Friday September 29th – 5:30-8:30pm at the Davis Art Center outdoor stage. Tickets can be purchased at fallmusicfest.eventbrite.com. #davisschoolsfoundation #davisca #supportthekids #dontmissout #crossfitdavis #teamCFD #getyourtickets

A post shared by CrossFit Davis (@crossfitdavis) on Sep 19, 2017 at 8:23am PDT

Skill

EMOM for 10 Minutes
[odd] Straight set of Kipping knees to elbows
[even] 40 seconds of double unders

Our skill work is a great opportunity to refine two common movements. You’ll have a total of 5 opportunities each to work on the kipping swing/knee to elbow and double unders.  If you are new to the kipping swing  start by alternating between the hollow and arch position on the bar and follow that by pulling the knees in and up as high as possible. Remember that this is skill practice so don’t start with a max set or use this to test your overall work capacity if you haven’t mastered these skills yet.  Start with small sustainable sets and try to maintain that effort across each round.

WOD

AMRAP in 12 Minutes
10 Hang Power cleans 115/85 lb
6 Front rack walking lunge step  115/85 lb
200M Run

Workout notes: Our workout today is a triplet that comes in a common format.  We start with a barbell complex of two movements and finish each round with a 200M run.  The benchmark load on this workout might look like it is on the lighter side but remember that performing cleans from the hang is a bit more difficult that working from the floor.  The lunge itself presents a challenge too as you will essentially be performing work on one leg at a time.  For that reason make sure you test out the load you choose for a set of 6 lunges.  If it feels like a max effort lunge from the start it will be much harder after the hang power cleans and under fatigue.  Use the run as a bit of recovery but do your best to keep up a solid pace on those runs.

WOD

6 rounds for time

50M uneven farmer carry
30 Air Squats
50M uneven farmer carry
15 Push-ups

Workout notes: For today’s workout we have a pretty high volume of farmer carries broken up into 50M increments.  Choose a combination of kettlebells and/or dumbbells that you would like to work with for the entire workout. The shorter length of the carry should enable you to get all 50M by setting the objects down once or twice at most in the early rounds.  You’ll start at the gym and carry your objects down to the north wall and set them down there to perform your set of 30 air squats.  Return to the gym and knock out a set of push-ups. You’ll complete that sequence a total of 6 times.  Have fun and enjoy the California sunshine before the weather turns!