Month: March 2020

To our CrossFit Davis community,

We are writing this email to keep you all updated of the measures we are taking while the gym remains open but also in preparation in the event that we make the decision to close the gym. 

First things first

Thank you so much for being a part of CrossFit Davis! This is a tough time for small businesses and we appreciate everyone’s continued support. Keeping the gym open weighs heavily on us as we know it is a risk to gather in groups of any size.  At the same time we are aware of how meaningful the gym is for so many, especially during stressful times. Our efforts at CFD are solely focused on making your time in the gym the best hour of your day. For many of you the gym is your happy place and that is not lost on us.  

At this time we are choosing to be open tomorrow (Monday 3/16) although we are preparing for an inevitable closure in the near future as the need for social distancing is getting stronger.  

If you are choosing to avoid the gym now

We will be offering one on one personal training via text message or email for all members who choose to self quarantine while we remain open. If you maintain your current unlimited membership we will pair you with one of our coaches for one on one communication and individualized daily workouts based on your fitness level, equipment and available space.  Please send an email to matt@crossfitdavis.com if you are interested in moving forward with personal training at this time.  

In the event of a gym closure

We will be converting all members to our personal training option. We are hoping this service will help to strengthen our community that means so much to us, keep our accountability strong, and of course maintain our fitness that will help keep us both physically and mentally healthy through this trying time. 

Sanitization measures while we remain open

• Removal of chalk: We will no longer be providing chalk for workouts. 
• No sharing of equipment: Rowers, barbells, pull-up bars etc. 
• No use of equipment that can not easily be sanitized: ropes, sandbags etc. 
• Use hand sanitizer before and after checking in: if you don’t want to touch the ipads you can download the zenplanner app on your phone. 
• Create space between yourself and other members: Do your best to set up for workouts with ample space around you.
• Continue all current sanitizing practices: wipe down all equipment after use and wash your hands regularly.
• Stay home when sick: if you are not feeling well or think there is a chance you have been exposed at your workplace or while traveling please do not come in to the gym. 

Kids in the gym

The presence of kids in the gym at this time is an added concern for us. We understand that schools are out and that you may not have a choice in whether you bring your children with you. Our kids room has been cleared of toys, books, and all surfaces that can not easily be sanitized. Please have them wash their hands before they leave and wipe down any area they use before and after they use it. Take home anything you bring in with them to play with. We are also asking that they do not play on any gym equipment at this time for risk of unnecessary exposure. 

As a small business, the threat of a forced closure is obviously unknown and scary.  Our first priority is and always will be the health and safety of our members. We appreciate your support through this crisis and whether our doors remain open or not, we pledge to continue to bring you a meaningful product that we are proud of. 

-Kirsten, Matt and the CFD Team

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Please note

At this time we are choosing to remain open with our regularly scheduled hours.  We are continuing to monitor COVID-19 prevention and closure recommendations. We will update you here or by email if necessary. For now we urge you to implement some simple safe distancing practices when at the gym.  Please do not share equipment during workouts or skill work and clean all equipment after use. Wash your hands when you get to the gym and before you leave. Hand Sanitizer is available at the front of the gym when you check in for classes.[/text-with-icon][vc_column_text]

WOD

AMRAP in 20 Minutes

10 left arm dumbbell hang clean & jerks 50/35 lb
10 right arm dumbbell hang clean & jerks 50/35 lb
20 dumbbell lunge steps 50/35 lb
40 Sit-ups

Workout notes

We have another 20 Minute AMRAP on the menu today. You will be spending the majority of the workout with one dumbbell so choose your weight wisely. You will need to be able to do large sets of lunges with your dumbbell as well as one arm clean and jerks. If one of the two movements are more difficult for you make sure to choose your weight based on the weaker movement. After 40 reps with your dumbbell you will move on to 40 sit-ups. Shoot for a consistent pace that allows you to keep moving for as much of the 20 minutes as possible.

At home WOD

AMRAP in 20 Minutes

20 jumping squats
20 lunge steps
40 Sit-ups

*If you have a dumbbell at home and you’re not planning to come in to the gym, give the workout a try as written!

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WOD

AMRAP in 20 Minutes

3 Power clean 135/95 lb
6 Push-ups
9 Air squats

Workout notes

Today’s workout is a twist on a classic CrossFit workout, “The Chief”.  In that workout you have five, three minute rounds of the same movements.  This version is effectively “AMRAP Chief”.  You have twenty minutes to complete as many rounds and reps as possible of the same triplet.  The rep counts are low for each set so your focus should be on quick transitions.  Break up the push-ups and cleans as needed to keep your intensity up. Going “unbroken” usually isn’t a necessary strategy in a workout like this.

AT HOME WOD

AMRAP in 20 Minutes

6 Push-ups
9 Air squats
12 Mountain climbers

 

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Skill

EMOM for 10 Minutes

Straight set of strict pull-ups

For our skill work today we’ll be working on more strict upper body strength.   You’ll have ten opportunities to work on a straight set of strict pull-ups.  One set of pull-ups every minute will give you a lot of rest in each round and most of us will need it! Strict pull-ups tend to fall off fast so start with a sub-maximal set and try to stay close to that number in each round.  If your set sizes are fairly small consider performing a few singles or doubles but give yourself twenty seconds rest in each round.  Scale the movement by using a band or a set of rings for ring rows but keep the movement strict rather than kipping.

WOD

“The Ghost”

6 Rounds for total reps in 23 minutes

1 minute of Rowing for calories
1 minute of Burpees
1 minute of Double-Unders
1 minute Rest

Workout notes

Your score for this workout is your number of reps for each movement so attack each round with intensity. If you are scaling the double unders to single unders make a double under attempt every 10 reps so you get some practice in. If you are feeling bold give this workout a try with the air assault bike!

At home WOD

6 Rounds for total reps in 23 minutes

1 minute of Sit-ups
1 minute of Burpees
1 minute of Broad Jumps
1 minute Rest

Skill

EMOM for 10 Minutes

Straight set of Strict HSPU

or

1 Strict Press + 4 push press

Today you’ll choose between one of two overhead options, upside down or on your feet!   Feel free to continue working with the same movement you practiced last time or switch it up if that feels right for you.  For the strict HSPU you will be working on kicking up against the wall and performing a straight set of  reps every minute.  You can scale by using one or two abmats as a target. The second movement has us partnering up and using a barbell out of squat rack or from the floor for an overhead complex. Work up to a strong effort 1 rep strict press + 4 rep push press.  The strict press falls off quickly but so does a 4 rep push press for that matter!  Most of us will find the strict press to be the limiting factor but that’s okay. Stick to the rep scheme and keep that first rep strict.

WOD

AMRAP in 15 Minutes

10 Deadlift 225/155 lb
20 Alternating one arm dumbbell squat clean 50/35 lb
100m Run

Workout Notes

Today’s workout is a longer duration triplet with a high demand on the posterior chain. You’ll start with ten medium weight deadlifts followed by 20 light dumbbell squat cleans. You will alternate arms for every rep of the squat cleans using one dumbbell. Be sure to tap the ground with one head of the dumbbell between reps as well. You will want to be able to complete large sets of the squat cleans throughout the workout. The deadlifts can be done all in one set or broken up into 2-3 sets max. If at any point you are doing single deadlifts you have gone too heavy.  We’ll break up the lifting in every round with a short 100 meter run to recover a bit before starting in on your next round.

Skill

Front Squat
2-2-2-2-2

Work up to a strong effort two 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

AMRAP in 10 Minutes

10 Box Jumps 24/20″
10 Medicine ball cleans 20/14 lb

Workout notes

Today’s workout is a simple couplet box jumps and medicine ball cleans.  The set size on the box jumps is on the smaller side but with quick rounds the volume will accumulate fairly quickly.  Do your best to work at a steady cadence by resting momentarily on top of the box.  Medicine ball cleans, like box jumps are simple in execution but difficult at this volume.  You’ll also want to establish a steady pace by resting for a moment or two at the top of each rep rather than trying to work too quickly and having to set the medicine ball down.

Skill

10×1 Lunge Kick to freestanding handstand

Have some fun with the skill work today! Make several attempts to kick into and hold a free standing handstand.  For beginners start by just gently rocking up into the upside down position and increase the height of your legs with each attempt.  Don’t go all out in the beginning and turn over too far.  Make sure to start with locked out arms and have a bail out plan or partner assist in place so you don’t come crashing down.  If you have never kicked into a handstand before try a few wall walks and if you are ready to scale up the skill work try some handstand walking!

WOD

5 rounds of 1 minute on each station

wall ball shots 20/14 lb 10/9′
rest
air assault bike for calories
rest

Workout notes

Today’s workout is in an interval format with a 1:1 work:rest ratio.  You will have nineteen minutes on the clock to tackle each station five times.  With an equal amount of work and rest you can use this opportunity to attempt a higher intensity than what you would normally use if you encountered these movements in a workout without prescribed rest.  For the wall ball shots start each round with a large set and then finish with one or two smaller sets.  On the bike you’ll want to moderate your intensity if needed.  For most of us a minute long sprint on the bike would take much longer than a minute to recover.

Skill

EMOM for 10 Minutes
1 squat clean & jerk

Spend some time working on the clean & jerk today.   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. We’ll lift on the clock today using a ten round, one minute interval time.  With a quick turn around for every lift you’ll probably want to go a little lighter than you would if you were lifting without a clock so start light and focus on mechanics and consistency.  Increase only if you have the technique dialed in

WOD

for time

50 alternating dumbbell hang clean & jerk 50/35 lb
35 burpee box jumps 24/20″
20 alternating dumbbell hang clean & jerk 50/35 lb

Workout notes

Today’s workout is a short couplet in the format of a chipper.  The workout starts with a large set of alternating dumbbell hang clean & jerks then burpee box jumps before you finish with a smaller set of alternating dumbbell hang clean & jerks.  The total volume of each movement is low but tackling the dumbbell hang clean & jerks and burpee box jumps in large sets will be difficult.  Use a dumbbell weight light enough that you could partition the first round into a few sets rather than slugging it out with a dumbbell that is too heavy.  When it comes to the burpee box jumps you’ll need to establish a rhythm that you can maintain for the entire set of thirty-five reps. You’ll probably spend most of your time for this workout on that movement so move quickly but do your best to maintain your tempo throughout.

WOD

5 Rounds of 1 Minute on each station

Air assault bike for calories
Toe-to-bar
Alternating dumbbell snatch 50/35 lb
Rest

WORKOUT NOTES

Today’s workout will be scored as you would score the workout “Fight Gone Bad”.  You’ll count your total number of reps across all three stations and five rounds to come up with one total number. We have an interval style workout with one monostructural movement, a lifting movement and a gymnastics movement.  Do your best to work with a strong effort at each stations and dial it back a bit on the bike if needed so you can recover for the other two movements.

WOD

“Angie”

For time *

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

*25 Minute cap

Workout notes

 This workout is a classic CrossFit “girls” chipper.  We start with what is for most people the more difficult movement, pull-ups, and complete all 100 reps before moving on to the next hardest movement and so on.  The total number will be a lot for most of us so start with manageable set sizes and work through each movement with strategized rest.  Remember that the total number of reps can be scaled as well as the individual movements. If you are new to CrossFit and this level of volume,  consider “Half Angie” performing 50 reps of each exercise.