Month: December 2018

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Holiday hours

Please note: We will be open for one class on Monday the 24th at 9:30AM, closed Tuesday the 25th and Wednesday the 26th.  Normal hours return Thursday the 27th.[/text-with-icon][vc_column_text]

WOD

10 rounds of 90 seconds work, 90 seconds rest

In every work period complete

1 Squat clean thruster 185/135 lb
3 Power clean 185/135 lb
5 Push jerks 185/135 lb
then
Max reps double unders until the 90 second mark.

Workout notes

We’ll have thirty minutes on the clock today and a 1:1 work:rest ratio.  There will be ninety seconds in each work period and your score will be the total number of double unders you complete before the end of each interval.  The rep count for the barbell movements is low but the suggested weights are on heavier side.  Thrusters and push jerks also have a high level of difficulty so be conservative when choosing your weights.  You should be able to easily do a squat clean clean thruster and a set of five push jerks when fresh.  If you choose a weight that you have to break up those push jerks early on in the workout then you have too much weight on your bar! Make sure to choose a weight that allows you to make it to the double unders in every round.

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Skill

10×3
Strict Pull-Up with Pause at top of pull-up

Spend some time today focusing on strict pull-up strength.  Hold your chin over the bar momentarily after you reach the top of your pull-up and then practice a controlled descent for every rep. If you are using a band choose one that makes the three reps challenging and try to implement the pause at the top.  If you are doing ring rows, pause momentarily with the rings in contact with your chest for each rep.  If you can do strict pull-ups but three reps is too much of a challenge, choose a number that you can repeat for ten sets.

WOD

5 Rounds of 3 Minutes on 1 Minute off

3 Front squats 135/95 lb
6 Jumping alternating lunge steps
9 Push-ups

Workout notes

Today we have a five round interval workout with three minutes of work and one minute of rest between rounds.  For each interval complete as many rounds and reps of the triplet as possible.  Restart each three minute episode from the front squats rather than continuing where you left off in the previous period. In the end add up your total number of completed rounds and additional reps to come up with one score at the end of the workout.

Skill

Every 90s for 12 rounds

20 Double unders then 1 squat clean

Today we have another round of alternate timing for our barbell work.  We’ll use a ninety second interval timer and you will have twelve opportunities to work up to a strong effort squat clean.  Start each round with an easy set of double unders.  If you are proficient at the movement complete twenty and then move to the barbell for one lift.  If you are still working on double unders scale the volume to a number you can complete in about twenty to thirty seconds.  If the movement is new to you complete twenty single unders but attempt at least one double under. Give your self a thirty second cap so you have plenty of time to attempt a clean regardless of how the double unders go.

WOD

3 Rounds for time

20 One arm russian kettlebell swings 32/24 kg
15 Box Jumps 24/20″

Workout notes

This workout should fall into the sprint category for most of us. That means we’re looking for fast but efficient movement. Introducing the one arm swing complicates things a little bit as that movement a bit more difficult than its two armed cousin.  Swinging the kettlebell with one hand takes away most of the pulling force from the arms and puts a premium on the glutes and low back.  Break up each set of twenty by alternating arms as you see fit but do try to distribute the work evenly across both arms.

Skill

3 rounds of
30 seconds handstand hold
60 seconds of hollow hold
90 seconds rest

Today we have a little bit of gymnastic skill work on the menu today. Start each of three rounds with a static handstand hold against the wall.  The best way to practice the position is with a wall facing handstand hold but you can also scale the movement in many ways.   You can practice kicking up with your back facing the wall or try partial wall climb with your hips bent and the body perpendicular to the floor.  If those two are out of your comfort range try holding a pike position with your feet on a box.  Transition from the handstand right into as much of a 60 second hollow hold as possible.  Scale by bringing in one leg or the arms.  Do your best to hold that hollow position and make sure your low back is in contact with the floor.

WOD

for time

5 Rounds for time

400M Run
30 Medicine ball cleans 20/14 lb

Workout notes

Today we have a classic task priority couplet on the menu.  Start the workout with a strong effort run but set out at a pace you think you can maintain for all five rounds.  This workout will be on the longer side so going all out in that first round will be a risky move.  Take a look a the clock after each round and try to hold similar split times for all five rounds.  That will get harder as you get fatigued but try to keep the intensity high! If you are new to CrossFit and want to scale the volume go for three or four rounds.

Skill

Clean & Jerk
1-1-1-1-1

Spend some time working up to a strong effort Clean & Jerk.  The squat clean & split jerk is usually the most effective method for moving big weights so unless you have a mobility issue you should be working on the mechanics of those movements. Everyone should start with a very light warmup and increase gradually.  New lifters should only increase weight when you are able to consistently repeat the same technique.

WOD

5 Rounds of
1 Minute of two arm dumbbell ground to overhead 50/35 lb
1 Minute of sit-ups

Workout notes

This workout is five round couplet of a weightlifting movement and a bodyweight movement.  You will have one minute to accumulate reps at each station in each round.  The two arm dumbbell ground to overhead is likely unfamiliar so take some time to practice the movement.  It is possible to snatch both dumbbells overhead but for most of us a clean and jerk will be  the easier and more sustainable method.  If you are snatching the dumbbells try a wider stance touching the dumbbells on the ground between your feet.  For the clean and jerk a hip width stance touching the ground outside of your feet is likely the best option.

Skill

Deadlift
2-2-2-2-2

Work up to a strong effort set of two 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

AMRAP in 10 Minutes

5 Power snatch 95/65 lb
5 Overhead squat 95/65 lb
10 Lateral burpees over the bar

Workout notes

We have two barbell movements in today’s workout.  Each round starts with the power snatch and transitions to the difficult overhead squat.  The benchmark load is on the lighter side. Most of us will find the overhead squat to be the harder of the two movements so base your workout loading on that movement.  The overhead squat requires a high level of mobility so use a weight you can move through your fullest range of motion without collapsing at the knees or in the elbows while the bar remains over your body.  If mobility is an issue for you at the moment scale this movement to a front squat.

 

What a day!

Thank you so much CrossFit Davis community for another amazing year!

 

View this post on Instagram

 

Hometown Hoedown 2018 in the books!!!THANK YOU all for the very best day! We had so much fun and we hope did too! We are so incredibly lucky to be surrounded by such wonderful people on a daily basis. Congrats to everyone who competed and thank you to everyone who lent a hand and helped out! #crossfitdavis #hometownhoedown #hohohoedown #CFDisTHEplacetobe #community #holidays

A post shared by CrossFit Davis (@crossfitdavis) on Dec 15, 2018 at 8:01pm PST

WOD

With a clock set for 20 minutes…

5 minutes of
air assault for calories

5 minutes of
5 Pull-ups
10 Push-ups
15 Squats

5 minutes of
row for calories

5 minutes of
5 Pull-ups
10 Push-ups
15 Squats

Workout notes

This workout will be scored as you would score a workout like “Fight Gone Bad”. Count the total number of reps you accumulate after working at each station to come up with one large number.  In this version we’ll work for five minutes at each of four stations.  You will have one opportunity to score reps on the bike and rower and then two episodes to work on scoring reps with rounds of “Cindy”.  Treat each of those five minute periods as an AMRAP counting rounds of Cindy as thirty reps plus additional reps in any incomplete round.  The best strategy in a workout like this would have you holding a steady but sub-maximal pace on the bike and erg so you can accumulate reps quickly during the two bodyweight stations.

Hometown Hoedown Today!

Please note we will have no regularly scheduled classes today.

Event 1 heat assignments are as follows

Heat 1	8:35:00 AM
20 lb	35 lb
Jen	Dave S
Jaime	Michael
Amber	Alex T
Nikola	Rich C
	Brad B
Heat 2	8:49:00 AM
20 lb	35 lb
Lisa F	Derek S
Erica	Hans
Carolyn W	Liam
Alyssa S	Joey S
	Sung
Heat 3	9:03:00 AM
20 lb	35 lb
Emily A	Lisa N
Jenny R	Annie
Kelsey	Xandra
Leslie	Jordan
Julia
Heat 4	9:17:00 AM
20 lb	35 lb
Natalia	Christine
Jia	Collette
Sabrina	Tawni
Alyssa Senft	Ally
	Jenna
Heat 5	9:31:00 AM
20 lb	35 lb
Yu	Katey
Jamie	Liz Lee
Claire	Megan H
Katya	Kristene
Adi
Heat 6	9:45:00 AM
20 lb	50 lb
Kathy B	Riccardo
Arriana	Andrew S
Paige	Matt C
Sierra D	Michael S
	Jeremy
Heat 7	9:59:00 AM
50 lb	50 lb
Ken	Dagon
Ryan D	Adam T
Matt D	John M
	Shawn K
	Roman
Heat 8	10:13:00 AM
50 lb	50 lb
Paul W	Andy
Eugene	Justin W
Ty	Alex B
Dale	Kyle K
	Alex A

 

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HOMETOWN HOEDOWN 5 TOMORROW!

The 6:30PM class tonight will be cancelled so we can setup for the party/in-house competition tomorrow!  Events 1 and 2 are posted here.  Briefing and full event details will be announced Saturday morning at 8:15AM.  Please arrive on time at 8AM to review movement standards and warm up for the first event.  We’re so excited to celebrate another year of CrossFit Davis![/text-with-icon][vc_column_text]

Skill

Every 90 seconds for 8 rounds

5 Power snatch

Perform five power snatches every ninety seconds for a total of 8 rounds. You can choose to link your reps together or perform five singles, but make sure you’re able to get all five reps done within each interval leaving yourself at least forty-five seconds to spare.  The weight you choose should be in the light to 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 12 Minutes
20 Walking lunge steps
15 Kettlebell swing 32/24 kg
100M Run

Workout notes

This workout is a time priority triplet with two bodyweight movements and a moderate sized set of kettlebell swings. Starting with a set of lunges will increase the difficulty of the swings so use a weight that you can swing while fatigued. Use the short run as a chance to recover but do your best to keep the intensity high so you can get back to work in the gym![/vc_column_text][/vc_column][/vc_row]

Event 1 – “DOOMSDAY CHIPPER”

for time

50 Alternating dumbbell snatch
40 Dumbbell hang clean & jerks
30 Box jump overs
40 Lateral burpees over the bar
50 Double unders

Movement standards

“All divisions”
Snatches must alternate but hang clean and jerks can be broken up however
Height of the box will be 20″ for men and women in all divisions.

“RX”

50 lb dumbbell for men and 35 lb dumbbell for women
Burpees and box jump overs must start with a two footed take off.

“Scaled”

35 lb dumbbell for men and 20 lb dumbbell for women
Burpees and box jump overs may be performed as step overs
Scaled athletes may choose 50 double unders or 100 single unders at the end of the chipper.  You must choose one or the other. Combinations of both movements are not allowed.

Event 2 – “Ye Ole Push-Pull”

“Rx”

for time *

1-2-3-4-5-6-7-8-9
Pull-ups
Front squats 115/85 lb

then

10 Bar muscle ups
10 Front squats 115/85 lb

* Tiebreak time will be the end of the round of 9

“Scaled”

for time

1-2-3-4-5-6-7-8-9-10
Hang power clean 85/55 lb
Front squat 85/55 lb

Event 3 – “Hell on Wheels”

TBA

Please note

All events will be time capped.  Your score will be the total number of reps completed with the exception of event 2 where finishing the round of 9 will act as a tie-break.

Example event 2 results:
Athlete A completes the round of 9 at 5:00 and then gets 1 bar muscle up.
Athlete B completes the round of 9 at 4:45 and also gets 1 bar muscle up.
Athlete C completes the round of 9 at 5:30 and gets 9 bar muscle ups.
Athlete D finishes the round of 9 at 4:30 and gets 0 bar muscle ups.

Rankings would be as follows

1. Athlete C (99 – 5:30)
2. Athlete B (91 – 4:45)
3. Athlete A (91 – 5:00)
4. Athlete D (90 – 4:30)