Month: December 2017

Skill

Deadlift

2-2-2-2-2

Work up to a strong effort set of 2 deadlifts.  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 through each set and as you increase in weight.

WOD

AMRAP in 12 Minutes

30 Alternating Dumbbell Clean & Jerk 50/35 lb
200M Run

Workout notes: Today’s workout is a time priority couplet with a weightlifting movement and short run.  The dumbbell clean and jerk is probably an unfamiliar movement but shares the same mechanics with it’s barbell cousin. Start with the dumbbell on the ground and aggressively open the hips to drive it to your shoulders. Your arm should be internally rotated when you receive the dumbbell at your shoulders.  This puts you in a good position for the jerk.  Dip and drive the dumbbell upward while you keep your thumb facing behind you. The dumbbell with be perpendicular to the body when performed correctly.  TnG is an option but not required! You can transfer the dumbbell overhead or at the shoulder.  Try testing out both methods and see what method feels the safest and most comfortable.

Skill

Tabata double unders 

Today’s skill work is an opportunity to work on the difficult double under.  If you have the movement down but are still working on knocking out sustainable sets this will be a great time to build your stamina by finding a sustainable work level.   Stay relaxed in the shoulders and jump with as much efficiency as possible.  If you are new to the movement make 1-3 attempts during every work period. Start by performing single unders and introduce a double under attempt every 3-4 minutes. When you attempt your double unders perform the same jump as with your single unders but get more height with an explosive jump and speed up the turn on your rope.  If you’re expert level at double unders and certain you would go unbroken every round use this time to work on Triple Unders!

WOD

AMRAP in 20 Minutes *

2 Push-ups
1 Jumping pull-up

*  10 Air Squats EMOM

Workout notes: Today’s workout is a little bit like the classic CrossFit workout “Cindy”. The workout is entirely bodyweight and in a longer time domain. We’ll use the minute timer to add a buy in for the push-ups and pull-ups. Perform 10 squats every minute prior to working on the AMRAP.  For the jumping pull-ups use a bar that is outside of your reach, we want you to pass through some portion of a strict pull-up if possible.  Score your rounds by counting the number of pull-ups you complete. Every time you complete a pull-up you’ll mark one round.

New hoodies are in! 50$! So comfy and cozy! Pick one up at the gym this week! #crossfitdavis #cfd #hoodies

A post shared by CrossFit Davis (@crossfitdavis) on Dec 3, 2017 at 6:35pm PST

Skill

EMOM for 10 Minutes

Snatch with pause below the knees + pause in the overhead squat

Today’s skill work focuses on the most technically challenging lift that we encounter.  You will perform one repetition with a pause below the knees after the first pull from the floor and a pause in the bottom of the overhead squat after you receive the bar overhead. Introducing the pause into this lift is a great way to practice the positions that you need to hit in order to be successful.  Your focus should be to hit each position with a medium to moderate weight.  Definitely less than your max but a bit heavier than what you might use in a metcon.  If you are new to the lift try power snatching the bar and setting up for an overhead squat and descend as deep as your current mobility level allows.

WOD

AMRAP in 10 Minutes
15 Power Snatch 75/55 lb
12 Thrusters 75/55 lb
9 Lateral burpees over the bar

Workout notes: Today’s metcon has two light but taxing barbell movements.  You should be able to perform a large set of snatches as well as a set of 12 thrusters with your chosen weight. There is no requirement to go unbroken (and it might be a bad idea!) during the workout but if you are unable to do that fresh you have probably chosen a weight that is too heavy.  Choose a barbell load that is light and allows you to move quickly.

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]The Hometown Hoedown IV was a huge success!! Thank you to everyone who participated in any way! We are so grateful for the amazing community at CFD! [/creativ_alertbox]

WOD

Tabata Row for calories
Tabata Box jump
Tabata Air Assault Bike for calories
Tabata Double Unders

Workout notes: Today we have a delicious pairing of monstructural and plyometric conditioning movements. Our workout is 32 intervals of 20 seconds on and 10 seconds off.  You’ll complete 8 consecutive rounds at each station completing as many reps as possible in each 20 second work period. Use this opportunity to practice a consistent work:rest pace.  You have set work and rest periods so maintain a strong effort during each work period and use each 10 second rest to recover for your next round.  There is no rest scheduled as you transition movements so plan your for this during your workout.  Your score for this workout will be your total reps completed across all 32 rounds.

Hometown Hoedown IV Today!!

Today we hold our annual member celebration and in house competition! Heat times are listed below.  All athletes please arrive at 8:00AM for briefing and warm-up! Podium and party will start around 1PM.  All members and friends are welcome!