Month: November 2018

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THANKSGIVING WEEK HOURS

Wednesday: We will be closing at 7:30PM. No 7:30 open gym or mobility class
Thursday: One class at 9:30AM
Friday: Closed
Saturday: Normal hours return

*Reminder to PRE-ORDER your sweatshirt this week at the gym or email matt@crossfitdavis.com![/text-with-icon][vc_column_text]

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

3-6-9-12-15-18 …

Deadlift 225/155 lb
Box Jump 24/20″

Workout notes

This workout is a time priority couplet with an ascending rep scheme.  You will likely be fatigued by the time you get to the higher rep rounds so break up the deadlifts into smaller sets as you get deeper into the workout if needed.  Your score will be the number of reps in the last round you complete both movements of plus any additional reps in an incomplete round.  If you completed the round of fifteen of both deadlifts and box jumps and eighteen deadlifts in the next round, your score would be  15+18. Choose a weight on your barbell that allows you to get through the at least the round of 9 unbroken. When it comes to box jumps, pace your output early so that you can work sustainably in each round.[/vc_column_text][/vc_column][/vc_row]

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THANKSGIVING WEEK HOURS

Wednesday: We will be closing at 7:30PM. No 7:30 open gym or mobility class
Thursday: One class at 9:30AM
Friday: Closed
Saturday: Normal hours return

*Reminder to PRE-ORDER your sweatshirt this week at the gym or email matt@crossfitdavis.com![/text-with-icon][vc_column_text]

Skill

Two rounds of tabata alternating between

Kipping pull-ups
Double unders

This skill work will last a total of eight minutes.  The tabata interval is twenty seconds on ten seconds off.  We will have a total of sixteen rounds alternating between two movements. This interval is short so you’ll have time for one or two sets of pull-ups.  If you are still working on pull-ups you can use this time to practice the kipping swing or work on strength by performing ring rows.  When it comes to the double unders use this time to practice linking reps together or possibly getting your first double under.

WOD

10 Rounds of 30 seconds on each station
Row for calories
rest
Two arm dumbbell thrusters 50/35 lb
rest

Workout notes

Our workout is another interval style workout that lasts a total of twenty minutes.  You will have ten opportunities to accumulate reps at two stations.  Your time on the rower is short so wind up the fan quickly and keep the intensity high in each round.  Use a thruster weight that is light enough for you to complete one or two large sets during the thirty second work period.

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Thanksgiving week hours

Wednesday: We will be closing at 7:30PM. No 7:30 open gym or mobility class
Thursday: One class at 9:30AM
Friday: Closed
Saturday: Normal hours return[/text-with-icon][vc_column_text]

Skill

EMOM for 10 Minutes
1 Hang squat clean & split jerk

For today’s skill work you will have ten opportunities to work on the squat clean & jerk. For each repetition start by deadlifting the barbell to the hang position prior to starting your clean.  Bend slightly at the hips and drive the bar upward with vertical hip drive prior to dropping into the bottom of your squat to receive the barbell at the shoulders.  After you stand up from the squat, reset your stance and drive the bar upward as you drop into a deep split position.  Finish the rep by bringing the front foot in first, followed by your back foot, before controlling the bar back to the ground.

WOD

AMRAP in 10 Minutes
50 Sit-ups
35 Kettlebell swings 32/24 kg

Workout notes

In this couplet we have two higher rep sets of classic CrossFit movements.  Do your best to move quickly during the sit-ups but remain at a sustainable pace.  The kettlebell bell swings come in a higher rep set than usual so plan on breaking them up early and often if needed.  Use a weight that allows you to start with a large set and chip away at the rest of each round in a few small sets.[/vc_column_text][/vc_column][/vc_row]

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New Hoodies are coming! We will be taking pre-orders until Wednesday! To pre-order you can 1. Put your name on the list at the gym, 2. Send an email to matt@crossfitdavis.com with your size, style and number of sweatshirts OR 3. Log into your zenplanner account and pre-pay for one! However you do it, don’t miss out on being warm and cozy this winter while repping CFD! #crossfitdavis #crossfit #CFDisTHEplacetobe #dontmissout

A post shared by CrossFit Davis (@crossfitdavis) on Nov 17, 2018 at 8:01am PST

WOD

5 rounds of 3 minutes on 1 minute off

3 Box Jump 24/20″
6 Alternating dumbbell snatch 50/35 lb
9 Air squats

Workout notes

This workout is a five round interval workout with three minutes of work and one minute of rest for each interval. Score this by treating each cycle as a mini AMRAP and accumulate as many rounds and additional reps as possible. For each round we will restart with the box jumps.  In the end your score will be the total number of rounds you completed plus your total additional reps.

WOD

AMRAP in 20 Minutes
5 Power clean 205/145 lb
10 Strict pull-ups
15 Push-ups

Workout notes

Today’s workout continues with the strength theme from yesterday.  Your goal for today should be to move at a steady and consistent pace while pushing the weight on a difficult power clean and two strength focused bodyweight movements.  Your power clean weight should be heavier than what you would normally choose in a workout and one that forces you to do single reps rather than touch and go.  Scale the pull-ups and push-ups as needed but choose a level of difficulty that still challenges you appropriately.

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Please be aware of air quality issues

The air quality in the gym is being affected by the air outside.  We will be open for all regular class times today if you are comfortable working out.[/text-with-icon][vc_column_text]

WOD

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Workout notes

This workout is a classic CrossFit benchmark. Your score will be the total number of pounds of all three lifts added together.  You will have most of the hour to complete all three lifts.  We’ll all start on the back squat first and allow about twenty minutes to warm up and hit a strong effort lift.  For that back squat remember to review our safety protocol! Use two spotters at each side of the barbell and don’t ditch the bar! If you get stuck, your spotters help you bring the bar up and back to the rack.  The strict press is a difficult lift that is likely to top out quickly so we’ll allow about ten minutes at that station and the remaining time will be spent working up to a strong effort deadlift. Have fun and let’s get some PR’s on the board!

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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 one rep max plan for a PR attempt in the 10th minute if things are feeling good!

WOD

3 Rounds with one minute on each station

front squats 135/95 lb
rest
pull-ups
rest
power cleans 135/95 lb
rest

Workout notes

Today we have another interval style workout on the menu! In this workout you will have a 1:1 work: rest ratio for each station.  Because we’re resting after each movement you have the opportunity to keep the intensity higher than you normally would during an AMRAP or for time workout.  Try to use as much of the minute to work as possible knowing that you have a minute of rest after each work period. Your score for the workout will be the total number of reps you accumulate after all nine work periods.  Choose a weight on the barbell and appropriate scaling option for pull-ups so that you can work for more of the minute than you rest.  You will only have one barbell for this workout so if front squats are tough for you then your power clean may end up being fairly light and vice versa. Choose your weight based on your weaker movement of the two.  If classes are large we’ll partner up and one partner will work while the other rests.

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Camp Fire Donations

Donations for the Camp Fire will be picked up at the gym on Thursday. If you are still planning to bring items to donate please stick to the list below:

Diapers
Wet wipes
Toilet paper
Towels
Adult sized blankets
Sleeping bags (adult and child)
Laundry detergent
Duffel bags or backpacks
NO CLOTHES PLEASE[/text-with-icon][vc_column_text]

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 or seated dumbell presses are great options.

WOD

3 Rounds for reps
2 minutes of power snatch 75/55 lb
1 minute of double unders

Workout notes

Today’s workout is a three round interval workout with two movements. Your score will be the total number of reps you complete for both movements.  There is no additional rest between movements so plan on transitioning from barbell to jump rope as each interval ends.  The RX load on the barbell is on the lighter side so that means we are looking for high repetition sets of snatches rather than heavy single reps. Practice doing medium to small sets of TnG sets with short rest.  If you are new to double unders use this opportunity to practice the movement rather than switching to single unders.

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Starting tomorrow until Friday we will be collecting items at the gym for those in need who have been affected by the devastating Camp Fire. Please read below or swipe right for the items we will be accepting. Our wonderful member @annerznanerz will be taking our donations on Wednesday and Friday to donation centers. Thank you Annie!! Items Needed: Diapers Wet wipes Kids clothes (only kids sizes please) Toilet paper Towels Adult sized blankets Sleeping bags (adult and child) Laundry detergent Duffel bags or backpacks

A post shared by CrossFit Davis (@crossfitdavis) on Nov 12, 2018 at 4:24pm PST

Skill

Front Squat
2-2-2-2-2

Work up to a strong effort 2 rep front squat.  Start light and increase the weight for each set. The focus here should be keeping your torso upright and tracking your knees over your feet. The weight of the bar should be on your shoulders with your elbows pointing outward and your chest up.  Actively push your knees out if you feel them caving in so you can reinforce good mechanics.

WOD

AMRAP in 12 Minutes

50 burpees
50 medicine ball cleans 20/14 lb

Workout notes

Today’s workout is an AMRAP of two high volume sets of classic movements.  Because the rep counts for both movements are on the higher side, completing multiple rounds will be difficult.  Do your best to move as quickly as possible through the burpees at a sustainable but quick pace.  Pacing for the medicine ball cleans will be a little different. Single repetitions are okay but a lot of time will be lost when setting up for single reps.   Ideally you will work at a cadence that allows you continuous movement with large sets, resting only when needed.

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Limited hours today!

Today we will have one class at 9:30AM followed by Open Gym time until noon.  Regular hours return Tuesday![/text-with-icon][vc_column_text]

WOD

Partner “DT”

AMRAP in 20 Minutes *

12 Deadlifts 155/105 lb
9 Hang power cleans 155/105 lb
6 Push jerks 155/105 lb

* partners alternate each round

Workout notes

We’re observing Veteran’s day today which means we’ll tackle a difficult CrossFit hero workout.  You and your partner will have twenty minutes to complete as many single rounds of “DT” as possible.  Each partner will complete an entire round of the workout at their own pace while the other partner rests.  In this style of workout both partners will have rest built in as the other athlete works so use this opportunity to treat each round as an interval meaning you will attempt a little higher intensity than you might if you were working by yourself in an AMRAP or for time workout.[/vc_column_text][/vc_column][/vc_row]