Month: November 2017

Hoedown Details! #dontbelate #thehoedowniscoming #hometownhoedownIV

A post shared by CrossFit Davis (@crossfitdavis) on Nov 30, 2017 at 7:58pm PST

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note: There will be no 6:30PM class tonight (Friday) to allow us to setup for tomorrows event. We can’t wait to see you all tomorrow! Athletes please arrive Saturday at 8AM for briefing. Heats start at 8:30! [/creativ_alertbox]

Skill

Tabata L-Seat

The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes. In 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.  Most athletes will find this standard very challenging. Scale by bringing your hands back closer to your body.

WOD

AMRAP in 20 Minutes
20 Wall ball shots 20/14lb 10/9′
40 Double Under
200M Run

Workout notes: Today’s workout falls in a longer time domain so you’ll want to practice working at a continuous steady pace.  Scale the wall ball shots to a weight and height you can perform large sets throughout the workout.  If you are new to double unders consider scaling the volume in each round and spending no more than 60 seconds on that movement.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Event 1 details have been released! Sign ups are now closed and our event prep is in full swing! This years Hoedown is sure to be the best one yet! As a reminder there will be no 6:30PM class on Friday 12/1 to allow for setup. [/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

10 Box Jump 24/20″
10 Alternating Dumbbell Snatch 50/35 lb

Workout notes: Today’s workout is a classic pairing! You’ll be working for 10 minutes scoring as many rounds and reps as possible.  If you are new to box jumps practice jumping up and stepping down and using a height you are sure you can consistently jump to at a steady pace.  If jumping is not in the cards you can scale to step ups.  Dumbbell snatches can be performed as TnG or in quick succession by setting the DB on the ground and switching hands. If you do plan on doing your reps as TnG be sure to practice your transfer method. There are a few options so find the one that works for you!

Event 1 

RX

AMRAP in 10 Minutes

4 Toe-To-Bar
7 Burpee Box Jump 24/20”
10 Overhead Squat 75/55 lb

Scaled

AMRAP in 10 Minutes

10 Sit-up
7 Burpee Box Jump or Step up 24/20”
10 Front Squat 75/55 lb

 RX division must perform a two footed jump. Step ups are allowed in the scaled division.  Sit-ups will be performed using dumbbells as anchors and as a target.

Event 2

RX

Your choice of the following…

AMRAP in 7 Minutes

1-2-3-4-5-6-7 …
Bar muscle up
3-6-9-12-15-18 …
Barbell shoulder to overhead 115/85 lb *

OR

AMRAP in 7 Minutes

3-6-9-12-15-18 …
Pull-up
3-6-9-12-15-18 …
Barbell shoulder to overhead 115/85 lb *

*Strict press, Push press, Push Jerk or Split Jerk are allowed.

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Please note: Athletes completing ANY amount of bar muscle ups will be ranked higher than athletes choosing to perform pull-ups.  You may attempt bar muscle ups if you like and switch to pull-ups if you are unsuccessful. Once you make either a muscle up or a pull-up, you MUST continue with that movement for the duration of the workout.  [/creativ_alertbox]

Example:

Athlete A completes the round of 7 bar muscle ups and 17 STO, Athlete B completes the round of 18 pull-ups and 18 STO, Athlete C completes 1 bar muscle up and 3 STO.

Rankings would be as follows.

1. Athlete A
2. Athlete C
3. Athlete B

Scaled

AMRAP in 7 Minutes

3-6-9-12-15-18…

Deadlift 95/65 lb
Barbell shoulder to overhead 95/65 lb *

*Strict press, Push press, Push Jerk or Split Jerk are allowed.

Event 3 

TBA

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please Note: There will be no 6:30PM class on Friday 12/1 to allow for setup of the Hometown Hoedown. [/creativ_alertbox]

Skill

EMOM for 10 Minutes
1 Squat Clean & Split Jerk

Today’s skill work has us working on the difficult clean & jerk.  You’ll have 10 attempts at the lift so use this opportunity to work with a little bit heavier weight than you might during a metcon like we have today.  If you are new to the lift keep the load light and work on the fundamentals before increasing in weight.  Start by slowly pulling the bar from the floor with the hips and chest rising together. For most of us this means making an effort to keep the hips down unlike how you might perform a deadlift.  After the bar passes the knees drive the bar upward by violently opening the hips.  After you reach full extension of the hips and knees drop under the bar and drive your elbows up and around.  Catch the bar at the shoulders and release your grip slightly while you stand up.  Reset your hands and feet if needed and finish by jerking the bar overhead. Dip with a slight bend in the hips and knees prior to driving the bar off of your shoulders. Finish by locking out the arms under the bar, standing up and recovering your feet.

WOD

AMRAP in 8 Minutes
9 Power Cleans 135/95 lb
6 Front Squats 135/95 lb
3 Push Jerks 135/95 lb

Workout notes: Today’s workout is all about the barbell! The best strategy will most likely be to perform single repetitions of the power clean and recovering for a short time prior to your last clean in order to complete as many of the squats and jerks as possible.  You may find that you need to break up the squats and/or jerks later on in the workout as you fatigue but we want you to be able to complete 6 squats and 3 jerks consecutively when fresh. If you are unable to do that with your chosen weight during the warm up you may have gone too heavy!

A post shared by CrossFit Davis (@crossfitdavis) on Nov 27, 2017 at 9:34am PST

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Who’s excited for another workout to be announced??! The last day to sign up for the Hometown Hoedown is Today (Tuesday the 28th)! Another workout will be announced by the 29th! The countdown is on to the best day of the year![/creativ_alertbox]

WOD

EMOM for 10 Minutes
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

3 Rounds for time

400M Run
21 Lateral burpees burpees over the bar
12 Front rack walking lunge steps 135/95 lb

Workout notes: Today’s workout is in the format of the famous CrossFit workout “Helen”.  We have a task priority triplet, two conditioning movements and a difficult weightlifting movement.  Burpees will be most difficult with a jump over the bar.  Scale first by jumping in place and clapping overhead or scale to step over burpees if jumping is not a good idea.  Remember that lunges are essentially unilateral so the difficultly level is a lot higher than what you would encounter for a bi-lateral movement like a squat, clean or deadlift.  Scale accordingly and make sure you can do a large set when you are fresh!

[creativ_alertbox icon=”” colour=”red” custom_colour=””]The 4th annual Hometown Hoedown is just around the corner! Tuesday the 28th is the last day to sign up to participate in the competition! Event 1 details will be released Wednesday![/creativ_alertbox]

Skill 

10×1 Lunge Kick to Freestanding handstand OR Handstand Walk practice

Have some fun with the skill work today! 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 new to this skill start against a wall with some handstand holds or wall walks if you are not quite ready to kick up yet.  If you are comfortable kicking in to a freestanding handstand on your own spend todays skill work time practicing walking on your hands!

WOD

4 rounds with one minute at each station*

Row for calories
Push-ups
Sit-ups
Air Squats

* There is no rest period between rounds.

Workout notes: Today’s workout will be scored as you would score the classic CrossFit workout “Fight Gone Bad”.   Your score will be the total number of repetitions you accumulate after all 4 rounds. Athletes will start on any station and transition in the same order.  Please note there is no additional rest period between rounds as you normally have in Fight Gone Bad so give your self a few seconds to transition in and out of the rower!  In this format you’ll encounter the difficult combinations of rowing to push-ups and squats to rowing several times.  Maintain a moderate effort rather than going all out and leaving nothing in the tank for those combos.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]The 4th annual Hometown Hoedown is just around the corner! Event 2  is announced and the last day to sign up to participate in the competition will be Tuesday! [/creativ_alertbox]

WOD

10 Rounds of

30 seconds of wall ball shots 20/14 lb 10/9′
30 seconds rest
30 seconds of toe-to-bar
30 seconds rest

Workout notes: Today’s workout features two difficult movements performed on 30 second intervals. Your workout will be scored by your total number of repetitions completed across all 10 rounds.  One could possibly game the workout by not going hard on one movement in order to accumulate reps on another but that is not the intent of this workout!  Use this opportunity to go hard on both movements, especially since each work period is followed by rest! With only 30 seconds of work in each round you will want to perform most of your work in 1-3 sets.  If you are new to toe-to-bar this will be a good time to practice syncing consecutive reps even if it is just for small sets.

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Today marks 7 days until our 4th annual Hometown Hoedown! Click here to see workout details for event 2! Start planning your strategy now! [/creativ_alertbox]

WOD

With a clock set for 21 minutes *

7 Minutes of
Rowing for calories

7 Minutes of
“Heavy Grace”
Clean & Jerks 185/135 lb

7 Minutes of
30 Double Unders
15 Two arm dumbbell front squats 50/35 lb

* start at any station and rotate through each one

Workout notes: Today’s workout probably looks very different that what you normally see in a metcon.  We essentially have 3 different AMRAPs to work through using 7 minute intervals.  Record your score for each workout so you end up with 3 scores after 21 minutes.  Our three workouts are very different from each other so go at each one with an open mind! We have single element monostructural rowing, a single element weightlifting AMRAP based on the the classic CrossFit workout “Grace”.  We follow that up with a fast moving mixed mode workout.   Unlike other interval workouts there will be no rest between stations so leave a little time as you move between AMRAP’s to get ready for the next one and jot down your score.  If classes are busy this can be done in any order! Choose one AMRAP and rotate through until you have completed all 3.  Please keep in mind that each 7 minute section is a difficult, high volume workout on it’s own so if you are new to CrossFit or not adapted to this much volume scale by dropping the weight and/or the dumbbells and insert some rest at each station.

[creativ_alertbox icon=”” colour=”light-gray” custom_colour=””]THE GYM IS CLOSED TODAY! We hope everyone had a wonderful holiday! Get outside today and enjoy some time out of the gym, or just relax and eat leftovers! Back to normal hours Saturday with classes at 8:30 and 9:30AM. [/creativ_alertbox]