Month: January 2018

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Please note

We will be holding one evening class tomorrow the 2nd at 5PM to celebrate the baby coming soon for Coach Corey and his wife Katie! Workout will start at 5:30 but please arrive early to allow for a group warm-up and workout set up! Bring a package of diapers for the parents to be and your name will be entered into a raffle for a prize! Celebratory food and drinks to follow the workout! All are welcome! Morning class schedule will be normal![/text-with-icon][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text]

Skill

Back Squat
10-10-10

Today we’re performing 3 sets of 10 Squats working up to a heavy set. This rep range is probably unfamiliar territory so spend some time thinking about how you would perform a large set of heavy squats. The best strategy is to take a moment to take a few slow and deep breaths at the top of every rep to allow some recovery before you start your next rep.  This will help you to avoid hitting failure. A weight that is in the 70% range would be appropriate for more experience lifters.  Start light with an an empty bar and make sure you are performing all of your reps to your full range of motion.  We do this not only to warm each joint through it’s entire range but to reinforce proper mechanics.  Maintain an upright and rigid torso through each rep.   You should NOT be hitting failure on this but just in case be sure to review how to ditch a back squat and use spotters when needed. Please respect other lifters during their sets by waiting rather than walking in front or behind them.

WOD

for time

30-21-12 *
Kettlebell Swing 32/24 kg

* 200M Run after every round

Workout notes

Today’s workout is a task priority couplet which should end up as a shorter duration workout.  For most athletes the workout will feel very much like a sprint. Choose a kettlebell load that allows you to perform each round in 1-2 sets. If you are attempting a heavier load than you normally swing consider performing the swings to eye level rather than going all the way overhead.[/vc_column_text][/vc_column][/vc_row]

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Please note

We will be holding  one evening class this Friday the 2nd at 5PM to celebrate the baby coming soon for Coach Corey and his wife Katie! Workout will start at 5:30 but please arrive early to allow for a group warm-up and workout set up! Bring a package of diapers for the parents to be and your name will be entered into a raffle for a prize! Celebratory food and drinks to follow the workout! All are welcome! Morning class schedule will be normal![/text-with-icon][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_video link=”https://youtu.be/x6_M1UdCJTM”][vc_column_text]

Skill

Tabata Hollow Rocks

There are many ways to scale the hollow rock. Try to hold the position for each interval and scale by pulling in your arms, one or both legs.  Use the method that best lets you hold the position for the full 20 seconds.

WOD

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Workout notes

Today’s workout is a classic CrossFit triplet with three fundamental bodyweight movements. The set size for each movement is small so the priority should be moving quickly from movement to movement and choosing a sustainable pace with the more difficult pull-ups and push-ups.  Scale the push-ups by working from the knees or using a box to elevate your hands.  Perform banded, jumping pull-ups or ring rows if you are still working on getting an unassisted pull-up. The total round count could will be fairly high so scale accordingly.[/vc_column_text][/vc_column][/vc_row]

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Please note

We will be holding  one evening class this Friday the 2nd at 5PM to celebrate the baby coming soon for Coach Corey and his wife Katie! Workout will start at 5:30 but please arrive early to allow for a group warm-up and workout set up! Bring a package of diapers for the parents to be and your name will be entered into a raffle for a prize! Celebratory food and drinks to follow the workout! All are welcome! Morning class schedule will be normal![/text-with-icon][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text]

Skill

EMOM for 10 Minutes

Hang power clean from above the knees + Hang power clean from below the knees

Today’s skill work is a two position barbell complex of hang power cleans.  For the first rep deadlift the bar and then lower the bar to above your knees and perform a hang power clean. For the second rep lower the bar to below back to arms length and descend until the bar is below your knees. Perform another hang power clean for dropping the bar.  Remember to review the “hook” grip.  Locking the thumbs will help a lot on this skill work.  Remember that the fact we’re hitting two positions and performing power cleans will increase the difficult of this when compared to your max effort clean so be conservative!

WOD

for time

15-12-9-6-3

Power clean 155/105 lb
Box Jump 24/20″

Workout notes

Our workout today is a task priority couplet with a high volume of moderate barbell work. You should have a good idea what the benchmark load will feel like after the skill work today. We are taking all the reps from the floor so you can start the workout with singles and work on holding a steady pace. This workout is a sprint when compared to a workout like we had yesterday to keep the intensity up and go for it! There’s nothing wrong with trying to move fast but be carful with those box jumps!

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Mark your calendars! Next Friday (2/2) instead of evening classes we will be celebrating the arrival of Coach Corey and Katie’s baby girl with a workout and food and drinks! Arrive at 5pm and bring a package of diapers for the parents to be and get your name entered into a raffle! Workout will start at 5:30 with food and drinks to follow! All are welcome!! #crossfitdavis #babyschmidt #community #deadliftsanddiapers #babiesandburpees

A post shared by CrossFit Davis (@crossfitdavis) on Jan 26, 2018 at 3:48pm 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

7 Rounds of 2 Minutes on 1 Minute off

6 one arm alternating dumbbell snatch 50/35 lb
4 one arm dumbbell thrusters 50/35 lb *
2 one arm alternating dumbbell burpee deadlifts 50/35 lb

* alternating arms each ROUND e.g. 4 left arm, 4 right arm etc…

Workout notes

Today’s workout is in the same format as the classic CrossFit workout “The Chief”.  This workout is essentially seven AMRAPs with one minute rest between each effort.  The priority here is unilateral weightlifting work with a single dumbbell. Your score will be the total number of completed rounds you accumulate plus any additional reps.  Start each two minute AMRAP on the snatches.  The rep counts in each set are low but the volume will add up so if you new to CrossFit consider scaling to four or five cycles rather than all seven.  For safety reasons we’re going to ask that you transfer the dumbbell BELOW chin level rather than overhead if you decide to perform the snatches as touch-and-go.  When it comes to the thrusters switch arms every ROUND performing 4 consecutive reps on one arm.   Start with either arm but switch every time you get back to the thruster. Each two rep round of the burpee deadlift gives you the opportunity to complete one rep with each arm for that movement.

WOD

In teams of 2, using a running clock.

at 0:00

Run 1000M with a medball 20/14 lb

at 7:00

AMRAP of
10/7 Calorie air assault alternating with your partner

at 14:00

AMRAP of

15/10 Calorie row alternating with your partner

at 21:00

Run 1000M with medball

Workout notes

Today’s workout is a long time domain workout with several monostructural pieces.  This workout can be performed in groups of 2-3.  If you decide to pair up with a partner keep in mind you will have a little less rest between bouts on the medball run, bike and row so that version could potentially have a slightly higher level of difficulty.   We’ll all start out with a medball run trading off with your partner(s) as you see fit.  When you get back to the gym spend your remaining time recovering and then start on either the row or the bike at the 7 minute mark.  For these two elements we’re looking for essentially some high intensity interval efforts trading off with your partner(s).  After you complete your bike or row head out on another 1000M run with your medball in tow.   Your score will be the total rounds you complete on the bike and row as well as the two times for your 1000M runs.  Have fun and enjoy some California sun!

Gym Closed Today

Please note  we will be closed all day today while we host the CrossFit Adaptive seminar.

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Please note

We will be closed tomorrow, Saturday the 27th while we host the CrossFit Adaptive certificate course.[/text-with-icon][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text]

Skill

1 RM Squat Snatch

For today’s skill work we are working up to a one rep max squat snatch for the day.  The squat snatch is probably the most difficult lift that we do so start light and learn the mechanics of the lift before you start working with heavy loads.  If you are new to the movement start by catching the bar in the power position and slowly ride the bar down into the bottom of your overhead squat. If you are unable to safely overhead squat, talk to your coach about trying out a split snatch instead.

WOD

AMRAP in 10 Minutes
20 one arm alternating kettlebell cleans 32/24 kg
10 goblet step ups 32/24 kg, 24/20″

Workout notes

Today’s workout is a time priority couplet where you will use a kettlebell for both movements.  Most athletes will want to choose their weight based on the goblet step ups.  Adding weight to the step up increases the difficulty by a lot.  You’ll need to carry the kettlebell at  your chest using both hands throughout the entire range of motion of the movement.  Pay special attention to the height of your box.  Use a height with which you can keep your chest upright as you climb the box.  Performing one arm cleans with a kettlebell requires different technique when compared to a dumbbell clean.  Each rep starts by deadlifting the kettlebell from the floor between your legs and driving it upward by creating vertical hip drive.  At the end range of motion rotate your wrist around the kettlebell so it finishes on the outside of your shoulder with your elbow tucked in.[/vc_column_text][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][/vc_column][/vc_row]

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Please note

We will be closed this Saturday the 27th while we host the CrossFit Adaptive certificate course[/text-with-icon][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text]

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

for time

50 Thruster 75/55 lb
25 Lateral burpees over the bar
50 Hang power clean 75/55 lb
25 Lateral burpees over the bar
50 Push press 75/55 lb

Workout notes

Today’s workout is a light barbell centered workout! This workout comes in the format of a chipper meaning you will perform all reps of one movement prior to moving on to the next.  We start with a large set of the difficult thruster.  The benchmark load is light and for most athletes the thruster weight should determine your weight for the workout rather than the hang clean or push press.  With all three movements you should choose a weight with which you can perform the entire chunk of 50 reps in only a few sets. If you normally use weights that are around the benchmark load consider using an empty barbell!  Burpees will be most difficult when performed jumping over the barbell.  As a scaling option consider vanilla burpees jumping and clapping in place or stepping over.  Either way choose a standard you can maintain for the entire workout and at a steady pace.[/vc_column_text][/vc_column][/vc_row]

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Please note

We will be closed this Saturday the 27th while we host the CrossFit Adaptive certificate course

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Skill

Front Squat
1-1-1-1-1

Today we’re working up to a strong effort 1 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

AMRAP in 12 Minutes
20 Sit-up
10 Push-up

Workout notes

Today’s workout is a time priority workout with two simple bodyweight movements.  The set sizes in each round are relatively low but the volume with accumulate across the twelve minutes we have dedicated for this workout.  Push-ups usually increase in difficulty as you become fatigued.  When that happens your best long term strategy is to just add some rest and break up each round into smaller sets rather than progressively scale to an easier movement.[/vc_column_text][/vc_column][/vc_row]