Month: October 2019

View this post on Instagram

Mark your calendars guys! We've got some fun stuff planned! THIS SATURDAY we're celebrating being over the hump of The Open with a party! We're keeping it festive and will be carving and painting pumpkins! We will provide pumpkins to paint, snacks and @sudwerkbrew of course! If you want to carve a pumpkin make sure to bring your own and Halloween treats to share won't be turned away! ???? ALL members are welcome to attend! The fun will start after 20.3, we'd love to have you come cheer on our Open participants and stay for the party if you didn't sign up this year! Workouts will start at 10:30 as usual and the party will start around 12:30/1. Hope to see you there! #crossfitdavis #overtheopenhump #agreatreasontoparty #open2020 #openinoctober #openszn #20point3 #byop #pumpkinszn #CFDisTHEplacetobe ????

A post shared by CrossFit Davis (@crossfitdavis) on Oct 20, 2019 at 10:39am PDT

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

10 Rounds for time

10 Kettlebell Swings 32/24 kg
10 Box Jumps 24/20″

Workout notes

Today’s workout is a classic CFD combo that we have tested a few times in the past.  The total round count and volume is on the higher side so scaling “up” from what you normally swing might be a bad idea for this workout. The set sizes are small but what might seem easy at first will get pretty tough when you get deeper into this ten round workout.   One way to scale this workout would be to drop the total round count to somewhere between 6-8 rounds.  Box jumps can be scaled to step ups if needed but to keep the original stimulus try just adding some rest between reps or decrease your box height so you can continue jumping throughout the workout

Skill

8 Rounds of
20 Seconds arch hold
10 seconds hollow hold

We are using the Tabata clock today for a short but high intensity bout of midline strength work. You will have four minutes to alternate between the arch and hollow hold at a 2:1 split.  In the arch, or superman, you should try reach full extension of your core by keeping your arms and legs off of the floor and holding that position.  The same rules apply to the hollow hold but you will flex your midline so that only your lower back makes contact with the floor.   Both of these movements can be scaled by bringing your arms and/or legs in closer to your center of mass rather than locking them out at full extension.   Try to establish a sustainable position and hold that for all eight rounds.

WOD

6 rounds of 90 seconds on 90 seconds off

5 Power cleans 135/95 lb
4 Front squats 135/95 lb
3 Push jerks 135/95 lb

Workout notes

Today’s workout is a barbell focused interval task with six rounds of ninety seconds work and ninety seconds rest.  You will need one barbell loaded to an appropriate weight based on which movement you find the most difficult.  For larger classes we’ll pair up and alternate for each work period so long as you and your partner can agree on weights. Power cleans can be easily broken up into small sets of touch and go reps or completed as “singles” but for the front squats and push jerks you’ll want to make sure you can complete those movements unbroken.  The total workout time is long but we have six short work periods so the best approach is to be working for the entire ninety second interval.  The goal for this workout is to move the barbell quickly.  If you are finishing only one round in each cycle you have most likely gone too heavy! Score the workout as you would score the workout “The Chief”.  Count up your total number of rounds and additional reps to come up with your final score.

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][text-with-icon icon_type=”font_icon” icon=”icon-calendar” color=”Extra-Color-1″]

YOGA TODAY AT 8AM!

Feeling sore from 20.2?  Don’t miss today’s Yoga class. This Sunday and every Sunday at 8AM.[/text-with-icon][vc_column_text]

WOD

With a clock set for thirty minutes

6 Minutes of rowing for calories
6 Minutes of Air assault bike for calories
6 Minutes of burpee pull-ups
6 Minutes to run 1000M, 2x400M or 2x300M

2 Minutes rest between rounds

Workout notes

We’ll have a total of thirty minutes on the clock for today’s workout.  This workout is fairly long with six minutes to work on the rower, bike, pull-up bar and on a short run.  You’ll have two minutes to rest and transition between movements. We’re hitting each station once so you’ll want to work at a sustainable but strong effort pace.  Six minutes of burpee pull-ups will be the toughest station for most of us.   The most difficult version will be picking a pull-up bar outside of your reach so that you pass through some portion of a strict pull-up.  For the runs choose a distance that you can complete in under six minutes with a little bit of time to spare.  If you normally run the 400M loop in around two minutes or less while fatigued you should be okay to give the 1000M track a shot.

[/vc_column_text][/vc_column][/vc_row]

WOD

20.2 “Remix”

AMRAP in 20 Minutes

4 Thrusters 95/65 lb
6 Toe-to-bar
24 Double unders

Workout notes

Today’s workout looks a little different than 20.2, but it will feel basically the same once things get started. Unlike the Open workout we’ll be using barbells for the thrusters, choose a weight here that allows you to complete all 4 reps unbroken through the entire workout. Toe-to-bar can be scaled to hanging knee raises or you could do medicine ball sit-ups if you want to stay off of the pull-up bar.  If you are new to double unders and want to attempt them in this workout consider scaling the total number of reps in each round to a number you can complete in about thirty seconds.  If you are scaling to single unders make an attempt or two at a double under after your 24 singles in each round.

Skill

EMOM for 10 Minutes

1 Hang squat snatch from above the knees

Our skill work today focuses on the difficult squat snatch.  In this version we’ll practice the lift by deadlifting the bar to the hips and then descending into a start position above the knees.   The purpose of this drill is to reinforce good body mechanics in the second pull which starts after the bar passes your knees.  Begin by violently opening the hips to vertically drive the bar up.  Drop under the bar as you would with any other snatch.  If mobility is an issue or you are new to the lift catch the bar overhead and slowly ride the bar down into your deepest squat.  Starting from the hang will increase the difficulty of the movement so plan on going a little lighter than you would with a snatch EMOM with reps from the floor.  Remember that this is positional work so the intent is not for you to max out.

WOD

2 Rounds for time

50 Wall ball shots 20/14 lb
35 Kettlebell sumo deadlift high pull 32/24 kg
20 Burpees

Workout notes

Our workout of the day is a two round triplet that will be scored by the total time it takes for you to complete two rounds of three movements.  Start by knocking out a fairly large set of wall ball shots and breaking up your remaining reps into smaller sets.  The kettlebell sumo deadlift high pull might be unfamiliar so review the mechanics before you start the workout.  Setup with your toes pointing out while in a wide stance.  Keep your back upright and quickly drive the kettlebell upward finishing with the handle above the clavicles and below the chin.  Each round ends with a moderate sized set of vanilla burpees.  In the first round of burpees you’ll want to slow your pace a bit so you can save some energy for the second round.  In that final round step up the intensity and finish strong.

Skill

EMOM for 10 Minutes

1 Slow pull squat clean

Today’s skill work has us working on positional awareness in the first pull of the squat clean.  Start by lifting  the bar from the floor as you keep your hips low and your back upright.  Practice pulling  the bar off of the floor under control and gradually increase speed without compromising your upper body positioning.   As the bar passes your knees, violently open the hips to create vertical lift and quickly drop into a receiving position.  When you catch the bar in the bottom of your squat drive the bar upward aggressively to finish the rep.  You will have ten opportunities to work on this lift so make every rep count.   Remember that this is skill work so maxing out your lift is not a priority. Start light and work up to a moderate load that allows you to test a reasonable weight but do not sacrifice your mechanics.

WOD

Tabata Strict pull-ups
Tabata Sit-ups
Tabata Two arm dumbbell push presses 50/35 lb
Tabata Air Squats

Alternate movements, no rest between rounds

Workout notes

Today we have a four movement interval workout using the Tabata timer. There are three bodyweight movements along with a two arm dumbbell push press.   Scale the pull-ups by using a band or the rings for ring rows. For the push press use a weight that is fairly light, ideally you are working for most of the twenty seconds in one set.  The Tabata interval is eight rounds of twenty seconds on and ten seconds off. In this version we’ll alternate between stations until you have hit all four movements eight times.   Treat this like an AMRAP and count your total number of reps for the entire workout to come up with one big number for your final score.

Skill

Tabata Toe-to-bar or kipping swings

For our skill work spend your time practicing one set of kipping toe-to-bar in every twenty second work period. If you are new to the movement practice connecting kipping swings and getting your knees or toes as high as possible while maintaining a fluid hollow-to-arch swing.

WOD

AMRAP in 20 Minutes

5 Hang power clean 155/105 lb
10 Push-up
15 Double under

Workout notes

We have a long duration triplet on the menu today.  Each round starts with a set of five heavy hang power cleans.  If you are bumping up the weight on your bar today be sure that a set of five is doable.  Going unbroken isn’t required of course but if the load is so heavy that you are forced to do single reps, you have gone too heavy.  Scale the push-ups to a standard you can maintain under fatigue rather than progressively scaling as you get deeper into the workout. Finish each round with a small set of double unders. The recommended double under sets are small so if you are starting to get proficient at the movement this is a great opportunity to go for the benchmark number but give yourself a 30-45 second cap to complete those reps in each round.

Skill

EMOM for 10 Minutes

1 Power clean with pause below the knees

We’re working on some positional weightlifting for today’s skill work.  You will have ten opportunities to work on power cleans.  In the power clean we are pulling the bar from the floor with hands just outside of the hips and receiving the bar at the shoulders in a partial squat prior to standing up to finish the lift.  In this version of the power clean we’ll add a pause below the knees which should help you isolate any positional issues you need to work on.  Focus on pulling the bar from the floor under control with the  chest up.  After the bar passes your knees, generate aggressive vertical momentum by violently opening the hips and catching the bar with your elbows up.  Remember that even though we’re working on the power clean you should still drop lower into a partial squat as the bar gets heavier

WOD

for time

21-18-15-12-9-6-3
Kettlebell swings 32/24 kg
Left leg step ups 24/20″
Right leg step ups 24/20″

Workout notes

Today’s workout will be scored by the total time it takes for you to complete eighty-four kettlebell swings and the same amount of bodyweight step ups on each leg.  For the kettlebell swings use a weight light enough that you could get through each round in two to three sets.  If you are between weights and considering bumping up the load from what you normally swing consider scaling to Russian style, eye-level swings.  The step ups are performed without weight but the volume is still fairly high.  If you are new to CrossFit or you want to scale the total reps consider chopping off that first round and starting with the round of eighteen.

Skill

Front squat
3-3-3-3-3

Work up to a strong effort three 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. Your elbows should be pointing outward with your chest up.  Actively push your knees out if you feel them caving in so you can reinforce good mechanics.

WOD

5 Rounds with 1 minute on each station

Sandbag cleans 100/70 lb
Box jumps 24/20″
Rest

Workout notes

Today’s workout is a five round interval workout pairing some odd object lifting with a plyometric bodyweight movement. We’ll have two minutes of work and one minute of rest in each round with one minute on each station.  For larger classes partner up and alternate during the working minutes so that both of you are resting at the same time.  When it comes to the sandbag cleans practice applying the same technique you would if you were using a barbell.  Keep your hips low and your back straight as you bring the sandbag up from the floor.  Create some vertical drive with your hips to get the sandbag up to your shoulder and then easily push it over with your arms.  Most of us will need to maintain a steady cadence with the box jumps rather than starting each minute with an all out sprint.  Rest on top of the box and time your reps so you can work for the entire minute.

WOD

“Nicole”

AMRAP in 20 Minutes

400M Run
Max set of pull-ups

Workout notes

Our workout today is one of CrossFit’s named workouts. You will start each round with a 400 meter run. When you get back to the gym complete as many pull-ups as possible in one set.  By “max” set we don’t mean that you are going to failure and falling off the rig.  Attempt a strong effort set that is a bit larger than you would if they were paired with another arm movement. If a max set of pull-ups is less then five or so reps consider scaling to a band so you can get some good pull-up work in.