Month: February 2018

Skill

EMOM for 10 Minutes
2 Power Cleans

Work up to a moderate weight Power Clean and perform 2 repetitions every minute for 10 minutes.  You do not need to choose a weight that allows you to do 2 reps in a row, but you should be able to follow yourself quickly for the second rep.  For a power clean you’ll catch the bar in a partial squat dropping as low as is needed.  If you end up breaking parallel you have lifted correctly but have possibly gone a little too heavy.  Focus on getting your elbows around quickly so that you catch the bar at your shoulders.  Practice utilizing the “hook” grip and you might find that your pull feels stronger and more secure off the floor.

WOD

With a clock set for 12 minutes

1 Minute of Push-ups
1 Minute of Pull-ups
2 Minutes of Push-ups
2 Minutes of Pull-ups
3 Minutes of Push-ups
3 Minutes of Pull-ups

Workout notes

Today we have another time priority couplet with two bodyweight movements.  You’ll spend a total of 6 minutes at each station.  It’s probably best not to go all out in those first couple of rounds as the following rounds will feel quite long. Treat this workout as if you were going into a 12 minute AMRAP of just push-ups and pull-ups. Your final score will be the total number of reps you complete of both movements.

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Please note!

TODAY is President’s Day! We will be cancelling our early morning classes at 5:45 and 7:00am as well as 8:00am Open Gym. ALL other classes will run as usual for the day![/text-with-icon][vc_column_text]

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. Practice maintaining your posture as you progress through each set and as you increase in weight. Your heaviest lift should look just like your lightest!

WOD

AMRAP in 8 Minutes

2-4-6-8-10-12 …
Alternating jumping lunges
Medicine ball sit-ups 20/14 lb

Workout notes

Today’s workout is a time priority couplet of two common movements with a tough twist for both.  We’ll increase the difficulty of lunge steps by performing an explosive jump out of the bottom of each rep.  Adding the medicine ball to sit-ups will make them a little tougher than a bodyweight sit-up would be. The best scaling option for both would be stripping the extra level of difficulty and performing in-place lunges with no jump and sit-ups with no medicine ball.  Your score for this workout will be the number of reps in any round plus any additional reps in an incomplete round. E.g. if you finish the round of 14 and get 16 lunges in the next round your score would be 14+16.

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Please note! Monday is President’s Day! We will be cancelling our early morning classes at 5:45 and 7:00am as well as 8:00am Open Gym. ALL other classes will run as usual for the day! #crossfitdavis #presidentsday #holidayhours

A post shared by CrossFit Davis (@crossfitdavis) on Feb 17, 2018 at 3:45pm PST

WOD

AMRAP in 20 Minutes

15 Thrusters 45/35 lb
10 Kettlebell Snatch 24/16 kg
5 Burpee pull-ups

Workout notes

Thrusters, snatches, burpees and pull-ups! Today’s workout has four of our essential CrossFit ingredients sandwiched into one long effort aerobic metcon.  The thruster weight is meant to be light so if you normally use a load close to the weight of a standard barbell consider setting up a training bar or using light dumbbells.  We’re looking for precise movement across 20 minutes.  The kettlebell snatch is a little trickier than it’s dumbbell cousin. You’ll need to practice rotating your wrist around the ketllebell and punching up as you receive it overhead so it doesn’t slam into your wrist!  If you perform the move right the kettlebell should make a nice soft landing in the overhead position.  For burpee pull-ups, set your self up at a pull-up bar that is outside of your reach.  Jump as high as you can passing through a portion of strict pull-up.  No kipping on this workout!

[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”][text-with-icon icon_type=”font_icon” icon=”icon-exclamation-sign” color=”Extra-Color-1″]Please note! Our 5:45AM and 7AM classes and 8AM open gym will be cancelled Monday, February 19th for President’s day. Normal hours resume at 9:30AM![/text-with-icon][vc_column_text]

On a non-taco related note, Please welcome CrossFit Davis’ newest and cutest member: June Edith Schmidt! We love her so much already and are so happy for Katie and Corey! We know this sweet girl will be crushing burpees soon!#crossfitbabies #babyjune #crossfitdavis ❤❤❤

A post shared by CrossFit Davis (@crossfitdavis) on Feb 15, 2018 at 3:00pm PST

WOD

for time
1000M Run
30 Deadlift 205/145 lb
1000M Run
21 Power cleans 205/145 lb
1000M Run
12 Front squats 205/145 lb

Workout notes

Today’s workout is a three round triplet with three weightlifting movements.  The lifting movements ascend in difficulty but descend in repetitions.  For most athletes the front squat will be the most difficult and will determine your load for the workout.  The benchmark load is on the heavier side for all three movements.  For the cleans you’ll need to be able to perform single repetitions in quick succession and with the front squats make sure you choose a load you can complete the round of 12 in 1-3 sets.[/vc_column_text][/vc_column][/vc_row]

Skill

EMOM for 10 Minutes
3 Power Snatch

Perform three power snatches every minute for a total of 10 rounds. You can choose to link your reps together or perform three singles, but make sure you’re able to get all 3 reps done within each minute.  The weight you choose should be in the  moderate effort range.  An appropriate weight would likely be 65-70% or less for newer lifters. Consider starting with a weight you are very familiar with and increasing by small increments if  the lifts are going well.  Even though we are not squatting in this version of the snatch, make sure to drop underneath the bar slightly as you catch it with your hips behind you.  If mobility is an issue for you, talk to your coach about practicing a split snatch!

Metcon

AMRAP in 10 Minutes

30 Double Unders
10 Push-Ups

Workout notes

Today’s delicious dish serves up a healthy dose of shoulder strength and stamina.  Complete as many rounds and reps of 30 double unders and 10 push-ups in 10 minutes.  Double unders are a difficult skill to master but far more effective than single unders as a training tool.  If you have them but are worried about tackling 30 every round scale the volume to a number you could reasonably complete in about 30-45 seconds.  The push up volume will add up over 10 minutes so scale to a movement with which you can maintain when you get fatigued.  Push-ups will inevitably increase in difficulty as the workout goes on.  Just add more rest and break up each round into smaller sets rather than progressively scale throughout the workout.

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Please note

Rosemary’s Farm to Fork will be in the gym during the evening classes providing samples of their delicious paleo friendly meals!

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Skill

EMOM for 10 Minutes

30 seconds of Handstand Push-Ups

For today’s skill work we are working on a difficult gymnastics skill.  The strength and skill minimum for attempting handstand push-ups is 10 perfect and unbroken push-ups as well as at least a 60 second handstand hold.  If you aren’t able to perform the base skills, scale the movement to one that gets you working on the movement and addresses your biggest weakness. Spend 30 seconds of each  minute working on the skill by working in small sets or performing single reps if need be. Scale with one or two abmats in order to learn the skill but any more than that and you are better off choosing a scaling option that will address strength issues.  Pike push-ups with your feet on the ground or on a box are a great option.

WOD

3 Rounds for time
400M Run
30 Air squats
20 Overhead walking lunge steps 95/65 lb

Workout notes

Today’s workout is a 3 round triplet with 2 simple movements and 1 difficult weightlifting movement.  A lot of your time will be spent on the run and body weight squats but that doesn’t mean the lunge isn’t a large part of the workout.  Lunges are very difficult as they are unilateral essentially doubling the difficulty of weighted movements.  Holding the bar overhead increases the difficulty even more.  You’ll need to be able to stack arm overhead with the shoulder internally rotated and the elbow straight.  We’ll be performing the lunges in place so either a step back or step forward lunge will work as long as you can keep your torso upright.  If the overhead position isn’t happening today perform front rack walking lunge steps but be sure to get some extra mobility work in![/vc_column_text][/vc_column][/vc_row]

What you need to know! • T H U R S D A Y – 0 2 / 1 5 @crossfitdavis • FREE ROSEMARYS CHIPOTLE BARBACOA TACO BAR • ???? and ready for you to take home after your workout! • @sietefoods CHIPS AND GUACAMOLE • m i l k & c o o k i e s • THURSDAY 4:30PM – 7:30 ish ???? • be there or be ⬛ <—— SQUARE

A post shared by Rosemarys (@rosemarysfarmtofork) on Feb 13, 2018 at 1:50pm PST

Skill

Deadlift
3-3-3-3-3

Work up to a strong effort set of 3 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

5 Rounds for time
21 Kettlebell Swings 32/24 kg
12 Burpees

Workout notes

It’s a classic pairing and the movements are on the simpler side of things but you should still respect them and work on perfect effort!  Use a kettlebell with which you could perform large sets if you wanted to.  Remember you can always scale the swing to a russian style swing if you want to jump up to a heavier kettlebell.  When you are performing burpees remember to be explosive and quick to your feet if possible! Don’t for get to reach full extension and clap overhead with every rep! This workout is a repeat! If you are logging your scores compare your time if you participated previously.  If you are not logging your scores start now!

[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”][image_with_animation image_url=”7335″ alignment=”center” animation=”Fade In” img_link_target=”_blank” box_shadow=”none” max_width=”100%” img_link=”https://www.rosemarysfarmtofork.com/”][text-with-icon icon_type=”font_icon” icon=”icon-food” color=”Extra-Color-1″]This Thursday night! The owner of Rosemary’s Farm to Fork will be servin’ up tacos during all of our evening classes.  We’re looking forward to being a new delivery location for this delicious paleo-friendly food. Don’t miss it![/text-with-icon][vc_column_text]

Skill

Tabata pull-ups or kipping swings

Today’s skill work can be approached in a number of ways. If you are experienced with kipping pull-ups use this opportunity to work on holding straight sets in each round using traditional Tabata scoring.  Keep in mind that we often see the kipping pull-up skill work on the minute and this effort will essentially be twice as hard as that format!  If you are new to the skill, work on linking together the hollow and arch position in each interval.

Metcon

AMRAP in 20 Minutes

20 Wall ball shot 20/14 lb 10/9′
20 Medicine ball Sit-up 20/14 lb
200M Run with medicine ball 20/14 lb

Workout notes

We’re all about the medicine ball today! You’ll be hanging onto a med ball for every movement in today’s workout. For most athletes you’ll want to select your weight based on the difficulty of your wall ball shots.  The workout is a long duration triplet so we’re looking for weights and movements you can sustain for all of the twenty minutes.

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Skill

EMOM for 10 Minutes
Power clean + hang power clean from above the knees + 1 split jerk

Today we’re working on another difficult barbell complex.  That means we’re working on positional and technique work so the load for today’s skill work will be much lighter that it would be if you were working up to a max effort lift.  We’re starting from the floor and completing a power clean  plus a hang power clean and following that up with a split jerk.  Spend some time reviewing the hook grip! Using the hook grip will help with your pulling strength from the floor as well as re-gripping the bar as you bring it down to your hips to start the hang power clean.  Remember to catch both cleans in a partial squat with your hips back rather than yanking the bar off of the floor and spreading the feet out wide.  Starting with two cleans will make that split jerk fell much heavier than the load normally feels so drive up quickly and snap the arms upward while driving under the bar.

WOD

AMRAP in 8 Minutes
5 Hang power clean 155/105 lb
10 Box jump 24/20″

Workout notes

Today we have a classic fast moving couplet in a short time domain.  The benchmark load is on the moderate side but the rep count is fairly low in each round.  Use a weight and box height you can move quickly and safely with a minimum number of sets.  Your barbell load should not be so heavy that you need to perform single repetitions.  You should be able to do five hang cleans easily while fresh with your chosen weight.