Month: October 2018

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CFD LADIES NIGHT TONIGHT!

Our first ever CrossFit Davis Ladies Night is tonight at 6:30pm! There will be no regular 6:30pm class today. We are looking forward to getting all the wonderful strong women of CFD together for one big class! Drinks and appetizers to follow.[/text-with-icon][vc_column_text]

Skill

Deadlift
1-1-1-1-1

Work up to a heavy single deadlift today.  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 increase in weight.  Warm up with multiple reps as you build in weight and when the bar starts to feel heavy drop to singles until you’ve hit your max for the day.

WOD

for time

21 deadlift 225/155 lb
400 meter run
18 deadlift 225/155 lb
400 meter run
15 deadlift 225/155 lb
400 meter Run
12 deadlift 225/155 lb
400 meter run

Workout notes

For today’s workout we’re performing high repetitions of the same movement from our skill work and pairing that with a run. After the skill work you should have a good idea what a strong effort deadlift is for you.  Scale the workout weight to a load the is somewhere in the 60% range of what your max effort deadlift is.  Use a weight that you could knock out each round in two to three sets with short rest.  If you scale appropriately you will spend most of your time for this workout outside on the run which will give you the chance to keep the intensity high and practice your footwork![/vc_column_text][/vc_column][/vc_row]

Skill

Back squat
7-7-7

Today we’re performing 3 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

10 Rounds of

20 seconds of push press 115/85 lb
10 seconds rest
20 seconds of double unders
10 seconds rest

Workout notes

Today’s interval style workout is a total of ten minutes long.  You will have twenty rounds total of twenty seconds work and ten seconds rest alternating between two movements. Your score will be the total number of repetitions you complete in your ten opportunities with both movements.  Scale the barbell load to a weight you could work for most of the twenty seconds if not more while fresh.  You will want to be able to knock out large sets for each of your ten rounds and work for most of the twenty seconds.  During the even intervals complete as many double unders as possible. If you are still working on mastering the movement this would be a great opportunity to practice the skill!

 

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THIS FRIDAY we’re getting all the CFD ladies together for a workout! Show up at 6:30 ready for some fun and fitness with drinks and appetizers to follow! Our regular 6:30 pm class will be canceled. Hope to see all you wonderful, strong women there!! #crossfitdavis #girlsnight #crossfit #CFDisTHEplacetobe

A post shared by CrossFit Davis (@crossfitdavis) on Oct 8, 2018 at 10:21am 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 20 Minutes

20 Pull-Ups
200M Run
20 Kettlebell swings 32/24 kg
200M Run
20 Medicine ball sit-ups 20/14 lb
200M Run

Workout notes

Today we have a time priority workout with four different movements. We’ll start with the most difficult movement.  Your first scaling option should be jumping pull-ups or pull-ups using a band as assistance.  Whatever your scaling method is be sure to retain the original stimulus and work on your pull-up strength. Your score will be your total number of rounds you complete the entire sequence of movements plus any additional reps in an incomplete round.

Skill

EMOM for 10 Minutes
3 TnG Clean & Jerks

We’re working on weightlifting in today’s skill work.  You will have ten opportunities to practice “Touch and Go” Clean & Jerks.  That means you’ll be hanging onto the bar for all three reps.  Your weight on the bar for this work should be on the lighter side,  Similar to something you might use in a higher rep metcon.  Practice efficient movement and controlling the bar during the descent rather than going heavy like you might do in positional or max effort lifting.

WOD

for time
15-12-9-6-3
Front squats 135/95 lb
Lateral burpees over the bar

Workout notes

This workout is a five round couplet with a descending rep scheme for both movements.  With a descending rep scheme the intent is to keep the intensity high by lowering the reps as you fatigue.  Do your best to maintain large sets of front squats and practice quick reps when it comes to the burpees.  This workout is meant to be a sprint so don’t leave anything on the table!

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

6 rounds for reps

1 Minute of air assault for calories
1 Minute of two arm dumbbell power cleans 50/35 lb
1 Minute of push-ups
1 Minute of rest

Workout notes

Today’s workout will be scored as you would score “Fight Gone Bad”.  Count up your total number of repetitions after six rounds of all three movements to come up with one score for the entire workout.  For this WOD we will partner up to share bikes and start at different stations and keep the same rotation for all six rounds. Each of the skills in this workout test very different aspects of fitness so do your best to keep the intensity high at each station and use that rest minute to recover rather than gaming the workout by going easy in the more difficult movements.

WOD

6 Rounds for time

5 Clean & Jerks 225/155 lb
400M Run

Workout notes

Today’s workout is a six round couplet with a moderately heavily barbell movement and a short run.  Use a load that is somewhere in the 60-70% range of your 1RM but a bit higher than what you might use in a metcon where you saw 135/95 as the benchmark.  For most of us the best strategy will be to perform single repetitions in quick succession  so you can push the pace on the run. A split jerk or push jerk would be totally appropriate. The benchmark load is on the heavier side so use this as an opportunity to bump up the weight from what you might normally use in a clean & jerk workout. The workout may look simple but we’re pushing the volume and load with this workout! If you are new to CrossFit consider scaling the workout by cutting the total volume to three or four rounds.

WOD

AMRAP in 30 Minutes

100 Double Unders
200M Uneven Farmer Carry
10 Front Squat 185/135 lb

Workout notes

Today we have a long duration triplet with three difficult movements.  If a high rep round of double unders is difficult for you scale the volume down to an amount of reps you could complete in under two minutes.  Use two objects for your farmer carry.  Use weights that are challenging but not impossible.  Ideally you can travel at least fifty meters with your weights before resting and getting to the halfway point of the carry.  At the turn around point switch arms so that you are using opposite arms for your two objects.  The benchmark squat load is on the heavier side.  Use a challenging weight here as well and remember that you will potentially have several minutes of recovery between squat sets.

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!

WOD

AMRAP in 10 Minutes

4-8-12-16-20 …
Sit-ups
2-4-6-8-10 …
Alternating kettlebell cleans & jerks 32/24 kg

Workout notes

Today’s workout features the kettlebell clean & jerk which we don’t see very often and can be difficult to execute.  Start by bringing the kettlebell up from the floor and rotating your wrist as it reaches your shoulder.  Your elbow should be tucked into a good supporting position before you send the kettlebell overhead.  Reverse the pattern to bring it back to the floor and switch arms after every rep.  The workout starts with doubling the reps for the sit-ups and continues in that pattern throughout.  We’ll use the number of sit-ups in your last completed round as your final score.  If you completed both the sit-ups and the clean & jerks in the round of twenty your score would be twenty plus any additional reps in the next round.

Skill

With a 10 Minute time cap climb the double under ladder as high as you can.

5-10-15-20-25-30 … of
Unbroken Double Unders.

Start with a set of 5 and add 5 every round.  Stop and rest between rounds as needed  The highest round you complete is your score. If you fail a round start over at the same rung of the ladder.  You do not need to start over at 5.

If you are new to double unders start with 1 or 2 and increase by 1 or 2 every round. If you are capable of 200+ Double Unders in a row attempt Triple Unders or start with 20 and add 20 every round.

WOD

for time

“Fran”

21-15-9 Thrusters 95/65lb
Pull-ups

Workout notes

Today’s workout is a classic CrossFit.com “girls workout.    If you have never completed Fran before it is 21-15-9 reps of thrusters and pull-ups. The thruster weight you choose for this workout should be light.  Shoot to be able to get each set done in no more than 3 sets. Pull-ups can be scaled as usual to banded pull-ups, jumping pull-ups or ring rows.

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

3 Rounds for time

30 Alternating dumbbell snatch 50/35 lb
15 Box Jumps 24/20″

Workout notes

Today’s workout is a time priority couplet. There is a heavy emphasis on the dumbbell snatch and we’re pairing that with a small set of box jumps.  Make sure to land with your chest up and knees over your toes on the box before standing tall to complete the rep.  If needed scale the box height so that you can maintain jumping through the entire workout rather than switching to step-ups.  If you plan to choose step-ups as a scaling option from the start feel free to go with the prescribed height.  For the dumbbell snatch make sure to choose a weight that you can knock out large sets with without stopping to rest. The dumbbell weight here is not meant to be so heavy that you need to rest between each rep.  The dumbbell will return to the ground between each rep and should move from the ground to overhead in one smooth motion.  A good goal today would be to be able to move at close to the same pace throughout the entire workout.