Month: December 2018

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ONE CLASS TODAY, closed tomorrow

Please note: We will be open for one class today, December 31st at 9:30AM and closed Tuesday, January 1st for the New Years Day holiday. Normal hours return Wednesday, January 2nd.[/text-with-icon][vc_column_text]

WOD

With a clock set for 20 Minutes

2000M Run

then

AMRAP in remaining time of
18 Dumbbell snatch or kettlebell swing
19 Jumping squats

Workout notes

We’re introducing a new running distance for today’s holiday themed workout.  We’ll set the clock at twenty minutes and you will start with one 2K running effort.  When you get back to the gym complete as many reps as possible in your remaining time of the snatch or swing and jumping squat combo.  It’s up to you to choose your weighted movement today.  Choose your favorite of the two or one you would like to work on today!  There is no prescribed weight for either movement but we’re looking for something light enough for you to keep the intensity high and move continuously when you get back to the gym.[/vc_column_text][/vc_column][/vc_row]

NEW YEARS HOURS

Please note: We will be open for one class tomorrow, December 31st at 9:30AM and closed Tuesday, January 1st for the New Years Day holiday. Normal hours return Wednesday, January 2nd.

WOD

AMRAP in 20 Minutes

5 Hang power cleans 155/105 lb
10 Push-ups
15 Box jumps 24/20″

Workout notes

Today we have a time priority triplet with three familiar movements.  We’re looking for standards that allow you to move quickly and keep the intensity high for all twenty minutes of the workout.  Use a barbell load you can easily complete a set of five hang power cleans unbroken while fresh. If you start out with a weight so heavy you need to break up the movement into single repetitions, you have gone too heavy. The push-ups will inevitably get harder as you get fatigued but do your best to keep the same standard throughout the workout and add some rest between sets if needed.

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NEW YEARS HOURS

Please note: We will be open for one class Monday, December 31st at 9:30AM and closed Tuesday, January 1st for the New Years Day holiday. Normal hours return Wednesday, January 2nd.[/text-with-icon][vc_column_text]

WOD

“Air Force Karen”

For Time:*

150 Wall Ball Shots 20lbs/14lbs 10’/9′

with 4 Burpees on the top of each minute

*20 Minute Time Cap

Workout notes

Today’s workout has a special twist on the classic benchmark “Karen”.  Complete one-hundred and fifty wall ball shots for time but start each minute with four vanilla burpees.  That means you will start with four burpees at 0:00 and continue with four every minute until you finish all of the wall ball shots. The difficulty of this format can be quite surprising so consider a medicine ball weight you can use for several large sets rather than chipping away with small sets.[/vc_column_text][/vc_column][/vc_row]

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New years hours

Please note: We will be open for one class Monday, December 31st at 9:30AM and closed Tuesday, January 1st for the New Years Day holiday. Normal hours return Wednesday, January 2nd.[/text-with-icon][vc_column_text]

Skill

EMOM for 10 Minutes

1 power clean

We’re working on a simple weightlifting movement in today’s skill work.  You will have ten opportunities to work up to a strong effort power clean.  Start by pulling the bar off of the floor with the hips low and your chest up.  After the bar passes your knees aggressively open the hips to create vertical drive on the bar.  Quickly drop into a partial squat while you drive your elbows up to receive the bar at the shoulders prior to standing up.  Do your best hit each position in the lift rather than yanking the bar off of the floor just to hit a heavy number.  If you are new to the lift keep the load in the light to moderate range rather than increasing to max effort.

WOD

With a clock set for 12 minutes

1 Minute of devil press 50/35 lb
1 minute of double unders
2 minutes of devil press 50/35 lb
2 minutes of double unders
3 minutes of devil press 50/35 lb
3 minutes of double unders

Workout notes

We have a new movement on the menu today!  The “devil press”  starts by doing a burpee with you hands on each of two dumbbells.  Stand up from the burpee while deadlifting the dumbbells into the hang position and finish the movement with a snatch or clean and jerk. The movement is definitely as hard as it sounds! We’ll pair this with double unders.  If you are still working on the movement this would be a great opportunity to practice.  One great option is to start with single unders and attempt a double under every third or fourth rep.  If you do have double unders you could easily game the workout by going easy on the devil press but that is not the intent of this workout!  Go hard at the dumbbell station and keep the intensity high!

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Normal hours today!

Please note: We will be open for one class Monday, December 31st and closed Tuesday, January 1st for the New Years Day holiday. Normal hours return Wednesday, January 2nd.[/text-with-icon][vc_column_text]

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

“Helen”

3 rounds for time

400M Run
21 Kettlebell Swings 24/16kg
12 Pull-ups

Workout notes

This workout is a classic CrossFit.com benchmark workout.  One of our favorites and a great test of fitness. You’ll need to be quick on your feet, have good conditioning and have your pull-ups dialed in to move continuously through this workout. The total pull-up number might be small but they will be made very difficult with the preceding kettlebell swings.  If you don’t have pull-ups yet you can choose banded pull-ups, ring rows or jumping pull-ups as a scaling option. The kettlebell weight is lighter than usual, if you have done “Helen” as prescribed and have been able to go unbroken feel free to bump up the weight here.[/vc_column_text][/vc_column][/vc_row]

CLOSED TODAY

Please note!  We will be closed today, December 26th. Normal hours resume Thursday the 27th.

CLOSED TODAY AND TOMORROW

Please note! We will be closed today and tomorrow the 26th for the holiday. Normal hours resume Thursday.

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HOLIDAY HOURS

Please note: We will be open for one class today at 9:30AM, closed tomorrow the 25th and Wednesday the 26th.  Normal hours return Thursday the 27th.[/text-with-icon][vc_column_text]

WOD

AMRAP in 25 Minutes

12 Burpees
25 Goblet Squats (Dumbbell or Kettlebell)
18 Sit-ups

Workout notes

Today we have a fun triplet of three simple and classic movements.  The workout time is on the longer side side so establish a sustainable pace early on in the workout. The set sizes for each workout are on the smaller side and each movement allows some recovery for the others so keep that in mind and try to keep the intensity high!

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View this post on Instagram

 

Holiday Hours for next week! Normal hours resume on Thursday 12/27. We hope everyone has a wonderful holiday! #crossfitdavis #holidayschedule

A post shared by CrossFit Davis (@crossfitdavis) on Dec 22, 2018 at 8:06am PST

WOD

with a partner

7 Minutes of rope climbs
7 Minutes of wall ball shots 20/14 lb
7 Minutes of rowing for calories

1 minute of rest between rounds

Workout notes

Pick a partner and tackle three difficult skills today! Each of the movements can be broken up in any way you and your partner see fit. Your score will be the total number of repetitions you complete in each of thee stations.  Rope climbs require a lot of strength and skill so alternating every other rep will likely be a good strategy considering how long the interval is at that stations.  For the wall ball shots, small to medium sized sets with quick transitions should work.  Seven minutes straight of wall ball shots is a daunting task with or without a partner.  Break up the reps in a way that keeps both partners moving at a continuous pace for all seven minutes.  There are several ways to approach the rowing interval.  Short bouts at a strong pace can be effective but you will lose time during the transitions so consider a slightly stronger than solo but sustainable effort level considering the rest while your partner is on the erg.[/vc_column_text][/vc_column][/vc_row]