Month: February 2018

WOD

In teams of 3

AMRAP in 25 minutes of

10/7 calories each on the air assault bike

Workout notes

Today’s workout is another interval style workout.  We’ll be using the Air Assault bikes as our only implement today.  Take turns biking 10 calories for men and 7 calories for women.  When all three partners have completed their set you have completed 1 round. Don’t worry about resetting the bike after each round but do complete 10 or 7 calories on each effort if the monitor “coasts” a little while you get on.  Practice quick transitions and keep that bike fan moving! Your score will be the total number of rounds completed across 25 minutes plus any additional calories in your last effort on the bike.  Alternatively you could perform this in teams 4 which will give you a little more rest between efforts but that won’t necessarily make it any easier! With more rest and recovery you will be able to bike a little harder than you would with shorter rest.

WOD

“T”

5 rounds for time*

100-meter sprint
10 squat clean thrusters 115/75 lb
15 kettlebell swings 32/24 kg
100-meter sprint
2 Minutes rest after every round

*30 minute cap

Workout notes

Today’s workout is a hero workout brought to us by CrossFit.com! This is an interval workout with roughly a 1:1 work/rest ratio, meaning each round of work should take about 2 minutes and be followed by 2 minutes of rest. Reduce the loads and reps to ensure high speed in each round. It is not a requirement but ideally you should be able to perform all reps unbroken while fresh and deep into the workout as well. For most athletes this will mean lightening the load significantly on the squat clean thrusters.

Marine Master Sgt. Aaron Torian, 36, of Paducah, Kentucky, died Feb. 15, 2014, during combat operations in Helmand Province, Afghanistan. Torian was assigned to 2nd Marine Special Operations Battalion, Marine Special Operations Regiment, U.S. Marine Corps Forces Special Operations Command in Camp Lejeune, North Carolina, and was on his sixth deployment at the time of his death.

He started CrossFit training in 2006 and was one of the original members of CrossFit Wilmington in North Carolina. His favorite movements included cleans, thrusters, sprints and kettlebell swings.

He is survived by his wife, Jurley; and children, Elijah, Laura Bella and Avery.

Skill

EMOM for 10 Minutes

1 Squat snatch with pause below the knees

Our skill work today focuses on the difficult Squat snatch.  In this version we’ll practice the lift with a pause below the knees after your take the bar off of the floor. The purpose of this drill is to practice raising the bar off the floor with the hips and shoulders traveling together. After performing the pause finish the first pull and violently open the hips creating vertical drive on the bar.  Drop under the bar as you would with any other snatch.  If mobility is an issue or you are new to the lift catch the bar overhead and slowly ride the bar down into your deepest squat.  Adding the pause will increase the difficulty of the movement so plan on going a little lighter than you would with a vanilla snatch EMOM and consider that this positional work so the intent is not for you to max out.

WOD

“Grace”

For time

30 Clean & Jerk 135/95 lb

or

“Isabel”

For time

30 Snatch 135/95 lb

Workout notes: Today’s workout is one of two benchmark workouts from CrossFit.com.  If you are able to do either of he workouts as prescribed choose the one that will best test any performance improvement you have had since you last performed the benchmark if you have been working on that particular movement.  For many people performing the Snatch is difficult and requires a stronger power output at that weight that a clean & jerk would so for today go with whichever workout you can get safely perform with consistent mechanics through the entire workout.

Skill

EMOM for 10 Minutes
15-30 second wall facing handstand hold

Today’s skill work focuses on the difficult handstand hold.  Ideally you will perform these as a wall walk or quick kick up to a wall facing position.  We like wall facing holds because the wall will help reinforce the necessary body line in order to build up to balancing on your hands.  Keep in mind that 10 rounds of 30 seconds can be quite a long time for a beginner if you are new to the position so only stay upside down as long as you can keep a straight body line and come down under control.

WOD

5 Rounds of 1 minute on each station

row for calories
alternating dumbbell snatch 50/35 lb
double under
rest

Workout notes

Today’s workout will be scored as you would score the workout “Fight Gone Bad”.  You’ll count your total number of repetitions across all three stations and five rounds to come up with one score at the end of the workout.  If you have double unders you could go easy on the first two stations to max out your reps on the double unders but that is not the intent of this workout!  If you are new to double unders use this opportunity to practice the movement rather than switching right to single unders.

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

“Angie”

For time *

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

*25 Minute cap

Workout notes: This workout is a classic CrossFit “girls” chipper.  We start with what is for most people the more difficult movement, pull-ups, and complete all 100 reps before moving on to the next hardest movement and so on.  The total number will be a lot for most of us so start with manageable set sizes and work through each movement with strategized rest.  Remember that the total number of reps can be scaled as well as the individual movements.  If you are new to CrossFit and this level of volume,  consider “Half Angie” performing 50 reps of each exercise.

Skill

Deadlift
5-5-5-5-5

Work up to a strong effort set of 5 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

for time
30-21-12 *
Burpee

* 400M Run after every round

Workout notes

Today’s workout is a 3 round task priority barbell-free couplet with a descending rep scheme for the burpees.   You’ll start with a round of 30 burpees and head out on a 400M run.  Subtract 9 burpees every round followed up with a run after each set.  Move quickly through the burpees but be careful not to go out so hard that you are using the run as a recovery effort!

Thanks to everyone who came out last night to celebrate Baby Schmidt! Everyone crushed the workout and we had so much fun spending time with all of you! What an amazing community we have at CFD! #crossfitdavis #community #CFDisTHEplacetobe

A post shared by CrossFit Davis (@crossfitdavis) on Feb 3, 2018 at 9:07am PST

Skill

EMOM for 10 Minutes
1 Squat clean

Today we’re going heavy and working up to a strong effort squat clean.  If you are new to the lift start by catching the bar in the power position and slowly riding the bar down into the bottom of your squat.  Start with your feet beneath your hips as you pull from the floor and widen your stance to shoulder width as you receive the bar and descend into your squat.  If you know your 1 rep max plan for a PR attempt in the 10th minute if things are feeling good!

WOD

AMRAP in 15 Minutes
10 Strict Press 95/65 lb
20 Front Squat 95/65 lb
10 Strict press 95/65 lb
200M Run

Workout notes

Today’s workout has three different movements combined into a format that should give you an opportunity to build capacity in several different domains.  Each round has a total of 20 strict presses and 20 front squats.  Your capacity with the strict press should determine your load for the workout.  Without the assistance of the core/legs to drive the bar upward the difficulty of pressing overhead increases by a great deal.  We’ll break up the 20 presses into two sets of 10 with 20 front squats in between. The benchmark load is light for both movements so you should be able to complete each movement in 1-2 sets with your chosen weight.  Break up the rounds as needed but ideally you should be able to perform 10 presses and 20 squats unbroken when you are fresh with your chosen weight.  Use the 200 meter run as a bit of recovery but push hard to get back in the gym as quick as possible once you have recovered.

WOD

5 Rounds for time

Uneven farmer carry to building corner*
500M run**

*  Travel clockwise around complex leaving kettlebells at progressive corners
** All the way around the 2121 2nd St property.

Workout Notes: The goal for this workout is to farmer carry two objects around the entire property for a total of 500M while also running 2500M. The 500M loop is out the back door of CrossFit Davis traveling all the way around the property and returning.  Start with both objects and travel to the northwest corner of the C building.  Place your items on the ground and then run around the property until you return to the objects.   Pick them up and travel to the northeast corner of the C building and so on until you complete the entire 5 Rounds.  With this setup your first and last carries will be the shortest and the 4th, along Second St. will be the longest.  Please be sure stow your items out of the way of vehicle traffic on the property and off of the sidewalk.  Your 5th farmer carry should end with both objects at the back door and you have one 500M loop to complete.  Have fun and enjoy the sunshine!