Month: October 2017

Skill

EMOM for 10 Minutes
Straight set of Kipping pull-ups

For this skill work you will be working on maintaining a set of kipping pull-ups for 10 rounds(:30 seconds max). If you are new to the skill you should be working the cadence and timing of your swing so you can link repetitions together.  That usually means working on small sets of 2-5 for each round. Leave yourself plenty of rest so you can lower the intensity and keep this as skill work.   If you are still working on building the strength to support kipping swings and pull-ups work for about 30 seconds performing jumping pull-ups with a slow lower down. If you are able to string together 10 or so c-kip pull-ups talk to a coach about learning the butterfly pull-up!

WOD

AMRAP in 15 Minutes

30 Sit-ups with medicine ball 20/14 lb
200M Run
30 Push-ups
200M Run

Workout notes: Today’s workout is a time priority triplet.  We are pairing sit-ups and push-ups with a short run. The volume for both movements is on the hight end in each round but you have two 200M runs separating them.  The sit-ups and push-ups will give your breathing a bit of recovery from the runs so use this opportunity to test pushing the run pace a little but.  If you can glance at the clock as before and after each run start at a moderate pace and try to reduce your run splits as you are working.  Your push-up pace is likely to slow down as it is primarily strength based so increasing those run speeds will help you keep working at a steady pace.

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Happy Halloween CFD! Our pumpkin carving fundraiser was a huge success! We’re excited to report were able to donate just under to $2300 to North Bay Fire Relief today! Thank you so much for your support![/creativ_alertbox]

Skill

Squat clean

1-1-1-1-1

Spend some time today working up to a strong effort Squat clean. We will be lifting without the EMOM timer today so you take your time between attempts and try to get a little bit more weight on the bar than you might during lifting on the interval clock.  This doesn’t mean you will necessarily work up to a max for the day but you can use this opportunity to test a heavier weight than you might normally.  Focus on keeping your hips down during the first pull from the floor and quickly drop under the bar after driving the bar upward with the hips.  Turn your elbows over quickly and release your grip on the bar as you receive it at your shoulders. All of the load on the bar should be resting on your shoulders in the bottom of the squat.  Try to maintain a vertical torso and keep those elbows up as you stand up to finish the lift.

WOD

AMRAP in 10 Minutes
30 Air Squats
10 Sumo deadlift high-pull 95/65 lb

Workout notes: Today we have a time priority couplet with two of our foundational movements.  The air squat is an unloaded bodyweight movement.  Your bodyweight squat should look no different than your squat with a barbell. Initiate the squat by sending the hips back and down and descend until your hip crease passes the top of your knee.  Keep your chest up throughout the movement and take special care to keep your knees tracking over the line of your feet rather than collapsing inward.  The sumo deadlift high pull begins with a wide stance with your feet pointed out such that your shins are parallel to the bar. Your hands should be about two thumbs length apart in the center of the bar.  Drive the bar upward and violently open your hips to create vertical drive on the bar.  Your score will be the total number of rounds and additional reps you perform in 10 minutes.

Skill

EMOM for 10 Minutes

[odd] 20-30 second handstand hold
[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 a handstand hold and double unders.  Keep in mind we have a high volume of overhead reps during the workout so go easy on the shoulders and use this as part of your warm up.  For beginners you can practice kicking up on the wall and holding for a moderate effort.  To really refine your handstand hold you want to do a wall facing handstand with your body up to the wall keeping your midline as tight as possible. If you’re ready, give free standing handstands a try.

WOD

AMRAP in 12 Minutes

10-20-30-40 … *
Alternating Kettlebell Clean & Jerk 32/24 kg

*10 Burpee Box jump 24/20 after every round

Workout notes: Today’s workout is a time priority couplet with a difficult ascending rep scheme for the weightlifting movement and a set number burpee box jumps.  You’ll start with 10 reps of kettlebell clean and jerks alternating arms with every rep.  For this movement we’ll take the kettlebell all the way to the floor for every rep.  Power clean the kettlebell to your shoulder while rotating it around your wrist so you have the bell in a stable pressing position prior to going overhead.  Keep your elbow tucked in and pointing down in the receiving position of the clean. From there we’re essentially performing a shoulder to overhead movement.  You can push press or push jerk the kettlebell overhead.  Each round ends with 10 Burpee box jumps so your score will be the round you completed all the kettlebell reps AND all the burpees plus any additional reps.  So if you completed the round of 20 and then got one burpee box jump in the round of 30, your score would be 20+31.

WOD

“Tabata This!”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Workout notes: This workout is scored using the traditional scoring for the Tabata interval.  Score each movement by your lowest number of repetitions in any round. Your total score at the end of the workout will be the sum of your lowest scores for each movement. Start each tabata by attempting a challenging number but don’t go to failure. Start with  a difficult  but potentially sustainable number. If you you drop a rep or two by the end of each round that’s okay!

WOD

for time

1000M Run

then

5 rounds of

20 Wall ball shots 20/14 lb 10/9 ‘
10 hang power snatch 95/65 lb

then

1000M Run

Workout notes: Today’s workout is a task priority couplet with a 1K run as a buy in and cash out.  The 1000M run is out of the roll up doors and around the backside of the complex. You’ll run east on 2nd street until you reach Cantrill and return on the same route. After your first run you’ll hit five rounds of a wall ball and snatch couplet.  Both runs represent a large part of the workout but you won’t want to go out so hard on the run that you don’t leave anything in the tank for the wall balls and barbell work.  The second run will be a difficult test and a good opportunity to test your capacity while under fatigue.  Go hard on that last effort! Start by running the first 500M at a sustainable pace and test your limits the return trip by getting out of your comfort zone and pushing the pace!  If the volume of this workout looks like a lot, consider scaling the run distance and/or the number of rounds for the couplet.

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Reminder that tonights 6:30 class will be cancelled! We’ll be collecting $$ for those affected by the Nor Cal Fires and Carving Pumpkins. 100% of your donations will go to the North Bay Fire Relief Fund. [/creativ_alertbox]

Skill

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 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

4 Rounds of 1 Minute on each station

Two arm dumbbell power clean 50/35
Row for calories
Jumping alternating lunge steps
Rest

Workout notes: Today’s workout will be scored as you would score the workout “Fight Gone Bad”.  Count your total number of reps accumulated across all stations and rounds to come up with one final score. The two arm dumbbell power clean is performed by touching one side of each dumbbell to the ground and bringing one head of the dumbbell behind the shoulder at the top of the rep. Resist the temptation to just perform inefficient muscle cleans and remember to use a violent hip opening to create vertical momentum and slightly drop under the weights in a partial squat prior to finishing the rep.  If jumping is an issue for you scale to standard bodyweight lunges.

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Reminder that tomorrow(Friday), we’ll be collecting $$ for those affected by the Nor Cal Fires and Carving Pumpkins during the 6:30PM time slot! Beer and Treats will be provided! Please bring money to donate and a pumpkin to carve! #crossfitdavis #community #helpothers #byop #bringyourownpumpkin **please note that we are going to be collecting money rather than gift cards to make it easier to donate straight to the cause.[/creativ_alertbox]

Skill

EMOM for 10 Minutes

[odd] Strict Pull-ups
[even] Push-Ups

You’ll have 5 rounds at each station to work for a total of 30 seconds.  It’s probably not a good idea to go for a max set early on so work in as many sets as you need to for the full 30 seconds and then transition to the next station. Use the most difficult movement standard that you can and don’t worry about stringing together reps if it means sacrificing the mechanics of each movement. Scaling options for pull-ups include using a band or performing ring rows. Scale push-ups as needed by dropping to your knees or elevating your hands with a low box but keep those reps as strict as possible!

WOD

AMRAP in 15 Minutes
20 Alternating Dumbbell Snatch 50/35 lb
200M Run
20 Kettlebell Swings 32/24 kg
200M Run

Workout notes: You’ll need two objects for today’s time priority triplet.  Each round will have a set of dumbbell snatch as well as kettlebell swings.  The snatch and kettlebell swing both require a violent hip opening as you propel the object upward. Snatches can be performed as touch and go by transitioning your hands while the dumbbell is above ground or by switching while the dumbbell is resting on the ground.  Either option or combination can work well but ideally you are able to keep up a steady pace every time you get to the dumbbell. The kettlebell swing requires you to hang onto the object throughout each set so you’ll want to use a weight you can cover all 20 reps in a low number of sets.  If you are using this opportunity to attempt a heavier kettlebell that normal consider scaling to eye-level swings and gradually raising apex of your swing as you get more comfortable.

Skill

EMOM for 10 Minutes

2 Split Jerks

Today’s technique work  focuses on the Split Jerk.   For this complex work with a weight light enough that you can clean it from the floor and catch it in a partial squat before you setup for your jerk sequence.  You will need to manage bringing the bar down from overhead safely and for that reason your load may be much lighter than what you work with if it were a 1 or 2RM lift.

WOD

AMRAP in 10 minutes*

Squat clean thrusters 135/95 lb

*4 Burpees over the bar EMOM

Workout notes: This workout is a CrossFit Davis classic! The workout STARTS with 4 burpees at the top of EACH minute including the first minute, you will then perform squat clean thrusters for the remainder of the minute. Your score is your total number of squat clean thrusters completed by the end of the 10 minutes. Pacing will be paramount! In this type of workout you are doing a required amount of work at the top of every minute. Try a lower number of reps on the first minute and give yourself a lot of rest to maintain  steady numbers throughout the workout. Scale the squat clean thrusters by weight first or to goblet squats or dumbbell thrusters if you’re not able to keep your elbows and chest upright throughout the movement. The most difficult form of burpee will be hopping over the bar but that will make those thrusters even harder than they already are so scale to vanilla burpees if needed to move as quickly as possible.

Don’t miss the fun this Friday! We’ll be collecting $$ for those affected by the Nor Cal Fires and Carving Pumpkins! Beer and Treats will be provided! Please bring money to donate and a pumpkin to carve! #crossfitdavis #community #helpothers #byop #bringyourownpumpkin **please note that we are going to be collecting money rather than gift cards to make it easier to donate straight to the cause.

A post shared by CrossFit Davis (@crossfitdavis) on Oct 23, 2017 at 6:58am PDT

Skill

EMOM for 10 Minutes
[odd] Kipping toe-to-bar
[even] 30 seconds hollow hold

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/toe-to-bar and a hollow hold.  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. For the hollow holds make sure you are able to keep your lower back in contact with the floor while you are in the hollow position. You can scale this movement by bringing one leg in or your arms down near your side.

WOD

3 Rounds for time

400M Run
30 Sit-ups
20 Deadlifts 185/135 lb

Workout notes:  Today’s workout is a 3 round, task priority triplet.  We start with the monostructural run  and transition to a bodyweight movement coupled with lighter higher rep deadlifts. Use this opportunity to practice maintaining a steady pace with near constant work during all three movements. The weight you choose for your deadifts should be very manageable. When you are fresh plan to be able to hit a set of 10 without a problem. If you have to break up your deadlifts into more than 3 sets from the start you have gone too heavy.