Month: August 2018

We will have ONE CLASS on Monday September 3rd at 9:30AM! Don’t miss it! #crossfitdavis #laborday #3dayweekend #TGIF

A post shared by CrossFit Davis (@crossfitdavis) on Aug 31, 2018 at 8:54am PDT

WOD

for time *

100 Pull-ups
1 Mile Run
100 Wall ball shots 20/14 lb 10/9 ‘

*30 Minute time cap

Workout notes

This workout is a task priority chipper with three movements that are very difficult!  We start the workout with the hardest of the three. If you are new to CrossFit or working on your pull-ups scale the volume to 75 or 50 reps and scale the movement to a standard you can maintain for the entire set.  The run distance and wall ball volume can be scaled as well. Be smart and choose numbers that match your current capacity. Never be afraid to scale in order to maintain intensity!

CROSSFIT DAY AT THE A’S

Come out September 9th and cheer on both the A’s and some of your fellow CFD members!  The competition will start at 9:30AM inside the stadium with a BBQ to follow.  Your game ticket gives you access to both and includes an Oakland Athletic’s CrossFit Day t-shirt! Friends and Family are welcome!

Purchase tickets with your zen planner account here.

Skill

Back squat
7-7-7-7-7

Today we’re performing 5 sets of 7 Squats working up to a heavy set. This rep range may be 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

AMRAP in 7 Minutes

10 Alternating dumbbell snatch 50/35 lb
4 Burpee box jumps 24/20″

Workout notes

This workout is a short and sweet couplet of two high intensity movements.  The rep counts are on the small side in each round so scale the dumbbell to a weight you could complete a set of ten unbroken while fresh and the box jump to a height that you can keep the intensity high by completing reps in quick succession.  The snatches can be done as TnG if you choose, but either way make sure it is a weight you can perform quick repetitions with little rest.

CROSSFIT DAY AT THE A’S

Come out September 9th and cheer on both the A’s and some of your fellow CFD members!  The competition will start at 9:30AM inside the stadium with a BBQ to follow.  Your game ticket gives you access to both and includes an Oakland Athletic’s CrossFit Day t-shirt! Friends and Family are welcome!

Purchase tickets with your zen planner account here.

Skill

EMOM for 10 Minutes

1 Slow pull-squat snatch + squat snatch

Today’s skill work is a barbell complex with two styles of snatch. 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 full squat receiving the bar overhead.  Reset the bar on the floor and perform a full speed squat snatch hitting the same positions as the slow pull snatch.  This is technique work so use a challenging weight but remember that you should be below maximal effort.

WOD

AMRAP in 10 Minutes

10 Push-ups
20 Sit-ups

Workout notes

Today we have a super simple but classic pairing of two fundamental calisthenic movements!  In this format you’ll be essentially fatiguing different muscle groups with each movement so practice quick transitions to utilize that little bit of recovery. If you are scaling push-ups remember to keep them strict either on your knees or using a box. Avoid progressive scaling as you get deeper into the workout.

CROSSFIT DAY AT THE A’S

Come out September 9th and cheer on both the A’s and some of your fellow CFD members!  The competition will start at 9:30AM inside the stadium with a BBQ to follow.  Your game ticket gives you access to both and includes an Oakland Athletic’s CrossFit Day t-shirt! Friends and Family are welcome!

Purchase tickets with your zen planner account here.

Skill

Tabata Kipping Toe-to-bar
1 Minute rest
Tabata arch hold

We’re working on two basic gymnastic movements today.  We’ll use the Tabata interval timer which is eight rounds of twenty seconds work and ten seconds rest.  For most of us that will be one set of toe to bar or kipping swings in every round.  Start at a moderate effort and try to maintain the same number of reps for all eight rounds.  Take a minute rest and work on holding arch or superman for as much of the work period as possible for another eight rounds.  If you want to increase the difficulty hold a pvc with arms straight and at shoulder width.

WOD

3 Rounds for time

400M Run
21 Box Jumps
12 Power cleans 185/135 lb

Workout notes

Today we have another workout for time.  Yesterday we featured a lighter barbell with large set sizes and today we’re loading up the bar a little heavier and reducing the reps.  Most of us will want to perform quick singles with short rest between each rep.  If you are up for challenging yourself at a heavier weight than you normally use in a metcon load the bar to a weight that is just above the 60% range of your 1RM.

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Crossfit day at the A’s

Come out September 9th and cheer on both the A’s and some of your fellow CFD members!  The competition starts and 9:30AM inside the stadium with a BBQ to follow.  Your game ticket gives you access to both and includes an Oakland Athletic’s CrossFit Day t-shirt!

Purchase tickets with your zen planner account here.[/text-with-icon][vc_column_text]

Skill

EMOM for 10 Minutes
1 Slow pull power clean + squat clean

Today’s skill work is a barbell complex with two styles of 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 squat clean hitting the same positions as the slow pull power clean but descend into a full squat.  This is technique work so use a challenging weight but remember that you should be below maximal effort.

WOD

for time

21-15-9
Thrusters 95/65 lb
9-15-21
Lateral burpees over the bar

Workout notes

This workout has everyone’s two favorite movements. The dreaded thruster and burpee! Each round has thirty reps starting with a heavy emphasis on the barbell.  The round of fifteen will most likely give you the biggest challenge so do your best to keep the intensity high and hang on for that last round.  This workout is meant to be sprint so use a weight you could do the thrusters in one to two sets during the larger rounds and adjust the volume of burpees if needed.[/vc_column_text][/vc_column][/vc_row]

Don’t miss out on an opportunity to spend the day with your CFD community and take in a good baseball game at the same time! On Sunday September 9th the @athletics are bringing back CrossFjt Day! There will be a CrossFit competition before the game where a 4 person team from CFD will be competing! After the competition there will be a food and beverage party in the Eastside club! You will get access to all of this and will also receive a special T-shirt with your 75$ ticket! There is a clipboard to sign up at the front of the gym! Be there to cheer on our team and cheer on the A’s! Sure to be a fun day with the community! #crossfitdavis #oaklandathletics #community #crossfitday

A post shared by CrossFit Davis (@crossfitdavis) on Aug 25, 2018 at 7:53am PDT

SKILL

10×1 Lunge Kick to Freestanding handstand OR Handstand Walk practice

Spend some time working on a handstand skill of your choice today.  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 newer 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 today practicing walking on your hands!

WOD

AMRAP in 15 Minutes

10 Deadlifts 225/155 lb
20 Lunge steps
30 Double unders

Workout notes

This spicy triplet has everything! A heavy barbell, a unilateral bodyweight movement and the high skill double under!  Scale each movement by volume to a set size you could easily complete unbroken or in quick succession when fresh.  For deadlifts were looking for a weight you could complete each round of ten in one to two sets.  Double unders are harder to scale if you are new to the movement.  If have them but thirty is a high number, scale the volume to an amount you could complete in about thirty to forty-five seconds. If you decide to go with single unders instead make atleast one double under attempt every round!

WOD

AMRAP in 35 Minutes
300M Run
25 Squats
200M one arm overhead carry 50/35 lb
15 Strict pull-ups

Workout notes

This workout is a long one! The long time domain of this workout will be unfamiliar to most of us but don’t be afraid! The first two elements prioritize the legs and should give you some recovery from the upper body movements in the second two elements as you get deeper into the workout. The 300M run will be down to the the northeast corner of the “C” building in our complex cutting 100M short of our usual 400M loop.  For the carries use a dumbbell locked out overhead.  Distribute the work evenly across both arms but break up the work any way that you see fit. When you are in the gym knock out a set of fifteen strict pull-ups.  The best scaling option for strict pull-ups will be ring rows.  Keep the movement strict and prioritize arm pulling strength for those fifteen reps.

WOD

AMRAP in 20 Minutes
5 Thrusters 135/95 lb
10 Power cleans 135/95lb
100M run

Workout notes

We have another two movement barbell complex on the menu today.  Most of us will need to choose our loading weight by the difficulty of the thruster rather than the clean.  Warm up to a strong set of five thrusters and make sure that you can do at least five in a row while fresh. The movement will obviously increase in difficulty as you become fatigued so make sure those thrusters aren’t max effort from the get-go.

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Parent’s night out

Today is your last chance to sign up your little ones for “PARENT’S NIGHT OUT II”. Click the link here and register before it’s too late![/text-with-icon][vc_column_text]

Skill

EMOM for 10 Minutes

1 Squat clean with pause in bottom of squat

Today’s skill work focuses on positional work for the squat clean.  After pulling the bar from the floor catch the bar at the shoulders and drop into a squat. At that point pause and assess your body position prior to standing up.  Your torso should be upright with your heels flat and your elbows up.  More importantly, remember to maintain the upright torso position as you drive up from the floor. The squat will mostly likely feel more difficult than when you able to bounce out from the bottom.  Remember that this is positional work and not a max out session so start at a conservative weight and increase slowly or hold the same weight across all ten rounds.

WOD

for time

100 Sit-ups
100 Double unders
1000M Run

Workout notes

This workout is in the format of a chipper! You will complete each of the three movements in this chipper sequentially.  That will add some difficulty to each movement so start out below redline and maintain a steady rate through each movement.  The total volume is on the lower side so do your best to keep the intensity high and knock out each movement as quickly as possible.[/vc_column_text][/vc_column][/vc_row]

2 days left to get your kids signed up for “Parents’ Night Out”! Such a fun opportunity for the kids to get active, play and make new friends! Link in bio to sign up or visit crossfitdavis.com. Ages 5-11. 30$ for one child, 50$ for 2 siblings, 60$ for 3 siblings. You don’t have to be a member to sign up so tell your friends and make a night of it! You all deserve a night to yourselves! #crossfitdavis #parentsnightout #cfdistheplacetoplay

A post shared by CrossFit Davis (@crossfitdavis) on Aug 22, 2018 at 5:18pm PDT

Skill

EMOM for 10 Minutes

Straight set of Toe-to-bar

Use this time to practice your kipping swing and toe-to-bar with a kip. If you are new to the movement start by alternating between the hollow and arch position on the bar and follow that by pulling the knees in and up to the chest. Remember that this is skill practice and we have a high volume of shoulder work today so don’t start with a max set or use this to test your overall work capacity!   Start with small sustainable sets and try to maintain that effort across a the entire 10 minutes.

WOD

AMRAP in 15 Minutes

5 Front squats 185/135 lb
100M Run
15 Deadlifts 185/135 lb

Workout notes

Today’s workout is a time priority triplet with two weightlifting movements and a short run. Most of us will want to load up our barbell based on how difficult the front squat is.   After the first round you will essentially be doing a complex of fifteen deadlifts and five front squats.  Remember that the squats will be more difficult immediately following the the deadlifts! Use that run to the wall and back as a short recovery period before you dig in to the complex again.