Month: May 2018

Skill

EMOM for 10 Minutes

1 Slow pull power clean + power clean

Today’s skill work is a barbell complex with two styles of power clean. Start by pulling the bar from the floor keeping your hips low and back upright while practicing accelerating from the floor in a slow and controlled fashion. As the bar passes your knees, violently open the hips to create vertical drive and quickly drop into a receiving position.  Reset the bar on the floor and perform a full speed power clean hitting the same positions as the slow pull.  This is positional work so use a challenging weight but remember that you should be below maximal effort.

WOD

AMRAP in 10 Minutes

10 Push-ups
7 Toe-to-bar
4 Deadlifts 275/185 lb

Workout notes

Our metcon for the day is a triplet with two gymnastic movements and a heavier than usual benchmark weight on the barbell.  The barbell prescription for this workout recommends a heavier weight than we see in a higher rep metcon. Warm up to a weight you could perform for a set of four without fatigue. Ideally you are able to complete the deadlifts in one set while fresh and deep into the workout as well. If you find that you need to compensate by bending your back during the deadlifts or if you are forced to resort to singles, you have gone too heavy! Scale push-ups to a standard you can maintain for ten minutes.  Avoid progressively scaling by making the push-ups easier as you fatigue during the workout.  The same goes for the toe-to-bar. Use a standard you can maintain with minimal rest when you get tired. If toe-to-bar are not happening today scale to knee raises or some form of sit-up.

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

AMRAP in 10 Minutes

100M run
15 box Jump 24/20″
20 one arm dumbbell push press 50/35 lb

Workout notes

Today’s workout is a time priority triplet with a short run to the wall and back and two difficult conditioning movements.  We’ll perform the push press on one arm. You can knock that movement out in sets alternating whenever you feel you need to switch arms.  Break the round up any way that you like but do try to distribute the work evenly on both arms.  We’re looking for a weight you could perform 20 reps in a small number of sets. If you find that you need to switch arms every 1 or 2 reps you may have gone too heavy! The box jump and push press have a similar stimulus even though one movement is bodyweight and the other weightlifting so use that run as a bit of recovery and try to go fast when you are inside the box!

Skill

Squat Snatch
1-1-1-1-1

For today’s skill work we are working up to a strong effort 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 or power snatch instead.

WOD

for time

50 Thrusters 45/35 lb
400M Run
30 lateral burpees over the bar

Workout notes

Today’s workout comes in the format of a chipper meaning you will only do each movement once, chipping away at each movement.  We’re starting with a light thruster and then hitting a 400M run followed by a small set of burpees.  This workout is meant to be an all out sprint so use a weight you can knock out the set of 50 in a very small number of sets.  The benchmark load is an empty barbell so switch to a training bar or light dumbbells if you think the RX load will slow you down.  You won’t have to jump to high to make it over the empty bar but make sure to pick those feet up even when you’re moving fast! Have fun and go out hard!

A post shared by CrossFit Davis (@crossfitdavis) on May 26, 2018 at 3:00pm PDT

Thank you!

Special thanks to everyone that came out to Del Mar to support Kirsten and Jeff at the West regional this weekend!  Normal hours return today!

Skill

Front squat
2-2-2-2-2

Today we’re working up to a strong effort two 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

4 Rounds for time

25 Double Under
10 Left arm russian KB Swings 32/24 kg
25 Double under
10 Right arm russian KB Swings 32/24 kg

Workout notes

Today’s workout couples two difficult skills! Each round has two sets of double unders and two sets of heavy, one arm kettlebell swings.  Scale the double unders to a volume you could complete in about 30-45 seconds.  If you are new to double unders scale the movement to single unders but make an attempt at double unders for each set of 25!  One arm swings will be much harder than regular kettlebell swings so keep that in mind when choosing your weight.  The one arm swing requires you to drive the kettlebell up with vertical hip drive so practice bending at the hips and generating some power from your midline!

OPEN GYM TODAY REGULAR HOURS RETURN TOMORROW

We will be open today, Monday the 28th, for Open Gym only from 9AM-12PM.  Regular hours return Tuesday the 29th.

OPEN GYM AND OLYMPIC LIFTING ONLY TODAY

We will be open today for Olympic Lifting at 10am and Open Gym from 11am-12pm.  Monday we will be open for Open Gym only from 9AM-12PM.  Regular hours return Tuesday the 29th.

CLOSED TODAY

We will be closed today, Saturday as our coaches will be in attendance at the West regional in Del Mar, CA.  Sunday we will be Open for Olympic Lifting at 10am and Open Gym from 11am-12pm and Monday we will be open for Open Gym only from 9AM-12PM.  Regular hours return Tuesday the 29th.

CLOSED TODAY

We will be closed today and tomorrow, Friday and Saturday as our coaches will be in attendance at the West regional in Del Mar, CA.  Sunday we will be Open for Olympic Lifting at 10am and Open Gym from 11am-12pm and Monday we will be open for Open Gym only from 9AM-12PM.  Regular hours return Tuesday the 29th.

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SCHEDULE ANNOUNCEMENT FOR MEMORIAL DAY WEEKEND

We will be closed Friday and Saturday as our coaches will be in attendance at the West regional in Del Mar, CA.  Sunday we will be Open for Olympic Lifting at 10am and Open Gym from 11am-12pm and Monday we will be open for Open Gym only from 9AM-12PM.  Regular hours return Tuesday the 29th.[/text-with-icon][vc_column_text]

Skill

EMOM for 10 minutes

[odd] :30 Seconds of Strict Pull-Ups, Banded Strict Pull-Ups or Supine Ring Rows
[even] :30 Seconds of Push-Ups

You will have 5 rounds at each station to work for 30 seconds.  It’s probably not a good idea to go for a max set early on so work in as many sets as you need to for the full 30 seconds and then rest for the remainder of the minute before transitioning to the next station. Use the most difficult movement standard that you can for both pull-ups and push-ups and don’t worry about stringing together reps if it means sacrificing the mechanics of each movement.

WOD

for time
30-20-10
Hang Power Snatch 75/55 lb
Box Jump 24/20″

Workout notes

Today’s workout is a time priority couplet starting with the difficult hang power snatch.  Use a load light enough that you could complete the snatches in the fewest number of sets possible and keep this workout as a sprint.  When it comes time for the box jumps practice keeping a steady cadence by resting on top of the box.

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SKILL

EMOM for 10 Minutes
Power Clean + Push Jerk + Split Jerk

Today we’re working on a jerk complex and starting with the simpler push jerk and immediately following that with  the more complex split jerk. For this skill work your load should be light enough that you can power clean the bar and complete both jerks in succession. If you are familiar with the lifts consider a moderate load for the duration of the workout and increase slowly if your technique is sound.  You’ll need to keep the load light enough that you can safely lower the bar down to your shoulders after completing the push jerk. Remember that lowering a heavy bar from overhead is a skill in itself so practice using soft knees to catch the bar at the shoulders rather than letting it crash down.  New lifters should keep the load light and practice perfect technique for each lift.  Both movements are complex so practice perfect mechanics before you increase the weight.

WOD

AMRAP in 9 Minutes

12 Burpees
6 Right arm overhead walking lunge steps 24/16 kg
6 Right arm overhead walking lunge steps 24/16 kg

Workout notes

Today’s workout is a couplet of a bodyweight movement and what is essentially another carrying movement.  Yesterday’s task involved moving an odd object in any fashion for a longer distance.  This workout steps up the difficulty by introducing lunges while holding a kettlebell overhead.  Most will find that a kettlebell is easier to hold overhead if you can get the weight hanging behind your arm.  Make sure you can safely hold the weight overhead with a locked out elbow and stacked over your shoulder.  If overhead mobility is an issue you can scale by holding the weight at the shoulder or goblet style.