Month: December 2017

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder: We are open for only one class today at 9AM. Closed tomorrow the 25th and Tuesday the 26th! Happy Holidays![/creativ_alertbox]

WOD

12 Days of Christmas

for time*

1 wall walk, handstand kick up on wall or freestanding handstand attempt
2 one arm alternating man-makers
3 goblet squats
4 one arm alternating snatches
5 push-ups
6 sit-ups
7 burpees
8 one arm alternating clean & jerks
9 jumping squats
10 one arm overhead walking lunge steps
11 broad jump 6′
12 calories (your choice rower or assault bike)

Start with 1 , then 2-1, then 3-2-1 and so on. Your last round will be 12-1.

*35 minute cap

Workout notes: Today’s workout is a variation of a classic holiday CrossFit rep scheme. You’ll start with a handstand attempt. If you are proficient at kicking up into a handstand and feel confident you could safely do so under fatigue do them in open space and try to reach a freestanding static hold momentarily or for a few seconds.  Scale to a kick up on the wall or a wall facing wall walk.  You’ll perform one attempt every round starting with the first round.  Your second round will have two man-makers and one handstand, the third round starts with three goblet squats before you do another set of man-makers and a handstand push-up.  Continue in this fashion until you get to rower or bike where you will complete twelve calories to start your final round.  Use either a dumbbell or a kettlebell.  If you do use a kettlebell you’ll want to make sure your kettlebell has a stable enough base to perform the man-makers.  This workout will probably seem simple at first but we have a total of 364 reps so the volume is high! There are a lot of transitions and each set has a low rep count so keep working at a constant pace throughout the workout.  Have fun and Happy Holidays!

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder: We are open for only one class tomorrow, the 24th, at 9AM. Closed Monday the 25th and Tuesday the 26th![/creativ_alertbox]

WOD

AMRAP in 20 Minutes

60 Double Unders
12 Deadlift 155/105 lb
9 Hang power clean 155/105 lb
6 Push Jerk 155/105 lb

Workout notes: Our workout today is a mash up of the difficult hero workout “DT” coupled with a large set of double unders! You’ll perform 60 double unders and one round of DT for 20 minutes. Your score will be the total number of reps and rounds you complete.  The double under is a difficult movement and if you haven’t mastered it yet scale to a number of repetions you can complete in about 1 minute.   The push jerk or hang clean will most likely be the weight limiting factor for this workout rather than the deadlift so scale your load based on either of those movements and use that weight for the entire workout.

This is our Holiday Schedule for the next two weeks! It’s hard to believe the end of the year is already here! #crossfitdavis #holidays ????????

A post shared by CrossFit Davis (@crossfitdavis) on Dec 18, 2017 at 9:05am PST

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

4 Rounds of
1 minute row for calories
1 minute two arm dumbbell front squat 50/35 lb
1 minute of sit-ups

Workout notes: Today’s workout consists of a total of 12 minutes of work with 4 rounds at each of the three stations.  There is no rest period between rounds and you may start on any station but continue through all 3 stations in the same order for every round. Your score will be your total number of repetitions accumulated across all 3 stations in four rounds.

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.   A band can be used for kipping pull-ups, but make sure to use one that still makes the pull-up difficult while practicing the skill and cadence of your swing. 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
100M Uneven Farmer Carry
20 Push-ups

Workout notes: Today’s workout is a time priority couplet with a weight carrying movement and bodyweight push-ups.  Choose two objects to carry down to the wall and back.  The load is up to you but choose something that taxes your grip somewhat and switch arms at the turn around point so that you distribute the work evenly across both arms.  Use a challenging weight but don’t go so heavy that you have to break up the walk down to the wall several times.  If you do find that you can easily make it to the wall and back without putting the weights down at any point, you may have gone too light.

Strength

Front Squat
2-2-2-2-2

Work up to a strong effort double in the front squat.  Start light and increase the weight for each set. You don’t necessarily need to max out but work up to heavy weight without breaking form.  The focus here should be keeping your torso upright and tracking your knees over your feet. Your elbows should be pointing outward with your chest up throughout your full range of motion.

WOD

For time

21-18-15-12-9-6-3
Kettlebell Swing 32/24kg
Box Jump 24/20″

Workout notes:  Today’s workout is a CFD classic the we have tested a few times in the past.  If you have been stepping up your kettlebell game try swinging a heavier weight for this workout.  First scale by swinging them “russian” style to eye level and increase the height you are swinging as you get comfortable.  Box jumps can be scaled to step ups if need but to keep the original stimulus try just adding some rest between reps and keep your jumps explosive.

This is our Holiday Schedule for the next two weeks! It’s hard to believe the end of the year is already here! #crossfitdavis #holidays ????????

A post shared by CrossFit Davis (@crossfitdavis) on Dec 18, 2017 at 9:05am PST

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

AMRAP in 20 Minutes

21 Wall ball shots 20/14 lb 10/9′
15 Burpees
9 Toe-To-bar

Workout notes: Today’s workout is a time priority triplet with quite a long duration and three simple but difficult movements when performed at high volume.  Use a medicine ball that you could consistently complete each round in 2-4 sets when you start out.  Obviously your strategy may change as the workout gets under way but you should not be struggling to complete 21 reps at the start of the workout.  We’ll do vanilla burpees today, that means you’re going to remain in place and finish each rep by jumping and clapping overhead.  Keep your reps honest and try to reach full extension with your feet in the air for every rep. If it becomes difficult as you get tired, be sure to add some rest.  The toe-to-bar volume could get pretty high so be careful not to tear and switch to sit-ups or v-ups if needed.

Skill

EMOM for 10 Minutes
1 Slow pull squat clean + 1 squat clean

Today’s skill work is a difficult complex with the barbell.  You’ll perform a total of two squat cleans every minute. In the first rep you’ll pull from the floor as slowly as possible. Focus on keeping a your back angle static through the slow pull from the floor and violently drive the bar to upwards after the bar passes your knees. This feel a lot like a clean with a pause at the knees but with a little more power.  The purpose of this drill is for you to practice bringing the bar from the floor with your hips and shoulders moving together.  Set your back and keep it locked throughout the lift.  Focus on sweeping the bar inward by engaging the lats.  After you have completed the lift with the slow pull, reset the bar and complete another rep at full speed.  You may do these as TnG if you like but that is not required.

WOD

AMRAP in 10 Minutes
20 Overhead walking lunge steps w/ plate 45/35 lb
100M Run

Workout notes: Today’s workout is a time priority couplet with a bodyweight movement and the difficult overhead walking lunge step.  We’ll use a plate for our lunges so choose a weight you know you can keep locked out overhead with the shoulders and elbows stacked and in a good position.  Keep your torso upright throughout the entire range of motion.  If your shoulder mobility doesn’t allow for a good position overhead scale the lunges by holding the plate at your chest your performing bodyweight lunges. The lunges will be fairly taxing so break them up if needed and remember you have a short run that will provide a little bit of recovery.

WOD

AMRAP in 20 Minutes
5 Broad Jumps 6′
10 Pull-Ups
15 Goblet Squats 24/16 kg

Workout notes:  Today we see a movement that we have not seen a while! The standing broad jump. In the past we have performed the broad jump for a total distance with athletes making as many jumps as needed. Today we’ll actually specify a distance for each jump.  The “Rx” version for this workout will be jumping over a horse stall mat lengthwise and that will count as 1 rep. The mats are 4’x6′ so use the seams in the flooring as a guide and start with your toes behind the seam and clear the mat with your heals landing on the other side. Note that we’re not actually moving mats around, just using the visible seams for easy measuring.   If you are not able to make the distance scale by jumping across the short side of a mat which is 4′ or shorter.  Holding a kettlebell goblet style is a great way to practice your squatting technique.  The kettlebell will help you keep you torso upright if you practice moving your shoulders and hips together.  The goblet squat will be difficult at high reps so don’t sacrifice your form for a higher score! Make sure your mechanics are pristine rather than cranking out ugly reps.

WOD

5 Minutes of Air Assault bike for calories
5 Minutes of alternating dumbbell snatches 50/35 lb
5 Minutes of push-ups
5 Minutes of rowing for calories

Workout notes: Today you’ll spend five minutes at each of four stations.  You’ll score your workout by the total number of reps you accumulate across the entire workout. There is no rest between stations so give yourself some time to transition between movements.  Start on any station but keep the order the same as you transition. You’ll only have one five minute interval at each location so go hard but remember to leave something in the tank as you have a longer duration workout that totals 20 minutes.