Month: November 2019

WOD

10 rounds of 1.5 minutes on 1.5 minutes off

10 Two arm dumbbell push press 50/35 lb
5 Two arm burpee dumbbell deadlift 50/35 lb
Max reps double unders

WORKOUT NOTES

Today’s workout is a ten round interval workout with a 1:1 work rest ratio.  You will start each round with a dumbbell complex of ten push press and five two arm dumbbell burpees prior to repping out double unders with your remaining time. You will have a total of ten opportunities to score reps in that ninety second time frame. The push press should be light enough that you can get all ten reps done in one or two sets. For the burpees, the deadlift weight won’t necessarily be the challenge but test that movement out as well and make sure you can move quickly enough to give yourself ample time to score double unders.

WOD

With a clock set for 18 Minutes

3 Minutes of Wall ball shots 20/14 lb 10/9′
3 Minutes of Pull-ups
3 Minutes of Alternating dumbbell snatch 50/35 lb
2 Minutes of Wall ball shots 20/14 lb 10/9′
2 Minutes of Pull-ups
2 Minutes of Alternating dumbbell snatch 50/35 lb
1 Minute of Wall ball shots 20/14 lb 10/9′
1 Minute of Pull-ups
1 Minute of Alternating dumbbell snatch 50/35 lb

Workout notes

Today we’ll use a clock set for eighteen minutes for a three station, three round workout. Your time at each station will start with three minutes and then descend by one minute each round.  Your score will be the total number of repetitions you complete after you have hit every station three times.  There is no rest between stations so keep a total count of your reps as work through each round and allow a few seconds to transition between stations.   Remember that one half of the total workout time occurs in the first round.   Do your best to work continuously but pace yourself at those first three minute stations so you can keep the intensity high in the later rounds.

GYM CLOSED TODAY

Normal hours return Saturday.

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LIMITED HOURS TODAY, CLOSED TOMORROW

We have one class today at 9:30AM and we will be closed tomorrow, Friday the 29th.  Normal hours return on Saturday[/text-with-icon][vc_column_text]

WOD

Partner “Bert”

for time

50 burpees
400M run
100 push-ups
400M run
150 walking lunges
400M run
200 squats
400M run
150 walking lunges
400M run
100 push-ups
400M run
50 burpees

WORKOUT NOTES

We will tackle today’s workout with a partner.  Break up the burpees, push-ups, lunges and squats by working one at a time through each set breaking up the reps however you see fit.  For each of the six 400M runs you will run together.

U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.[/vc_column_text][/vc_column][/vc_row]

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THANKSGIVING WEEK HOURS

Wednesday: Normal hours
Thursday: One class at 9:30AM
Friday: Closed
Saturday: Normal hours return[/text-with-icon][vc_column_text]

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

30 Box Jumps 24/20″
20 Alternating dumbbell hang squat clean thrusters 50/35 lb
100M Run

Workout notes

We have a long AMRAP on the menu for today.  This workout has two bodyweight movements  along with a large set of squat clean thrusters. Each round starts with a box jumps.  The volume is high and with twenty minutes on the clock the best strategy will be to pace yourself by slowing down your cadence and stepping off the box at a regular rhythm. After your set of box jumps move to your dumbbell where you will knock out a set of twenty hang squat clean thrusters.  First deadlift the dumbbell to the hang position and squat clean the dumbbell prior to finishing with a thruster.  To start your second rep bring the dumbbell down the same way you would with alternating snatches and pass through the hang with with your other arm.  Finish up with a short recovery run before starting your next round.

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Skill

Front Squat
1-1-1-1-1

Today we’re working up to a strong effort 1 rep front squat.  With the front squat we want to focus on keeping the elbows up and chest as upright as possible.  As with any kind of squatting you’ll want to practice keeping your knees out and tracking over your feet. Remember to release the grip on the bar a bit in the front squat and load the bar onto your torso which should help you keep your elbows and chest up. If you have a mobility problem holding you back from keeping your elbows up you can always try crossing your arms across the bar or modifying that in some way.   Feel free to choose one weight and work there for all sets rather than adding weight as you go.

WOD

AMRAP in 10 Minutes

7 Kettlebell swings 32/24 kg
4 Weighted step ups 32/24 kg 24/20″

Workout notes

We have ten minutes on the clock for this couplet.  You will need one kettlebell and a box for step ups.    The set sizes are small so this would be a great opportunity to test a heavier kettlebell than what you normally swing if you feel like you are ready to move up in weight.  You’ll want to be sure to test out those step ups though! Even though we only have four per round you want to make sure you can smoothly step up on the box without compromising your mechanics.  With small set sizes like this you’ll want to focus on transitioning quickly and keeping the intensity high!

 

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Hours for next week! Also – how is it already Thanksgiving??!! ???? ???????? #crossfitdavis #holidayhours

A post shared by CrossFit Davis (@crossfitdavis) on Nov 23, 2019 at 9:10am PST

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. Don’t worry about pausing for an extended amount of time but just make sure you get your chin over the bar without straining your neck and dropping off of the bar without control.   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 and consider upping the rep count to 5 or 7.  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 or around 20-30 total reps. If you are an expert at pull-ups add some weight or give the peg-board a try.

WOD

AMRAP in 20 Minutes

30 Double Unders
20 Sit-ups
10 Power snatch 95/65 lb

Workout notes

Today’s AMRAP is another long one. We’ll start with two bodyweight movements before moving on to the barbell.  Double unders can be scaled by dropping the rep count down to something that feels manageable and repeatable under fatigue. Each set should take about 30 seconds or less when fresh.  If double unders are not an option you can opt for 30 singles with a few double under attempts sprinkled in. A small number of double unders will prove more challenging than any number of singles so try for doubles if at all possible. The power snatch weight should be a weight that allows you to perform touch and go reps to get through the ten reps in 2-3 sets.  If you end up doing singles you have gone a bit too heavy.

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THANKSGIVING WEEK HOURS

Wednesday: Normal hours
Thursday: One class at 9:30AM
Friday: Closed
Saturday: Normal hours return[/text-with-icon][vc_column_text]

WOD

AMRAP in 20 Minutes

400M Run
30 Overhead squats 45/35 lb
20 Burpees

Workout notes

Today’s workout is a long one so get ready to settle in to a sustainable pace that you can manage for twenty full minutes.  Each round will start with a 400M run before moving on to the difficult overhead squat and of course the always popular burpee. The overhead squat weight is meant to be very light.  If an empty barbell is at all challenging for you for an overhead squat make sure to grab a training bar to scale the weight.  If mobility is an issue you can switch the overhead position for a front rack and perform front squats. Air squats would be a totally acceptable scaling option as well if you want to opt for an all bodyweight workout today. Twenty burpees can feel like a lot so make sure not to burn out and move at a pace that allows you to head straight out on the run for your next round when you are done.[/vc_column_text][/vc_column][/vc_row]

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THANKSGIVING WEEK HOURS

Wednesday: Normal hours
Thursday: One class at 9:30AM
Friday: Closed
Saturday: Normal hours return[/text-with-icon][vc_column_text]

WOD

10 rounds of 1.5 minutes on 1.5 minutes off

(odd)
20 Double Unders
5 Sandbag clean 100/70 lbs
Max row for calories

(even)
20 Double Unders
5 Sandbag clean 100/70 lbs
Max air assault bike for calories

WORKOUT NOTES

Today’s workout is a ten round interval workout with a 1:1 work rest ratio.  You will start each round with twenty double unders and five sandbag cleans prior to repping out calories on the bike or the rower.  We’ll alternate between bike and rowing every other interval so you will have a total of five opportunities to score calories on each machine.  To setup for this workout we’ll get into groups of at least two and up to four.  Each group will need at least two sandbags as well as a rower and a bike.  Two athletes will be working at a time starting with the double unders then finishing on either the bike or rower.  When ninety seconds have elapsed the second pair will start working in the same fashion while the first pair rests.  When round one is over athletes will start again on double unders but switch from the bike to the row or vice versa.  Continue in that fashion until all four athletes have finished ten rounds and have been on each machine five times.   Your score will be the total number of calories you accumulate after all ten rounds. If needed scale both the number of reps as well as weight on the sandbag to finish with enough time to knock out some calories at each station.

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Skill

EMOM for 10 Minutes

1 Slow pull squat snatch with pause in bottom of overhead squat

Today’s skill work  focuses on positional accuracy in one of our most difficult lifts.  Start by pulling the bar from the floor while keeping your hips low and back upright. Practice accelerating from the floor in a slow and controlled fashion. As the bar passes your knees, violently open the hips to create vertical drive and quickly drop into a full squat receiving the bar overhead. In addition to the slow pull add a pause in the bottom of the overhead squat to reinforce the mechanics of that position.   This is technique work so use a challenging weight but remember that you should be below maximal effort and go only as deep into your squat as is mechanically sound.

WOD

10 rounds for time

10 Jumping Lunges
5 Pull-ups

Workout Notes

Today’s workout is a time priority couplet featuring two bodyweight movements. The jumping lunge packs a punch when compared to the regular walking lunge step. Each rep starts with a standard walking lunge step and finishes by jumping off the floor from the bottom of the lunge to land in the next rep. The movement is meant to be explosive so if you need to scale, standard lunges are a great choice. Pull-ups can be scaled to banded pull-ups, ring rows or jumping pull-ups. Choose an option that allows you to get each round done in 1-2 sets. If 10 rounds looks daunting make sure to scale the rounds down to something more manageable, 6-8 rounds would be a great choice to decrease the volume down a bit.