Month: May 2020

At Home WOD

12 rounds of 60 seconds on/30 seconds off

12 step-ups
-then-
max hang squat clean thrusters

Workout Notes:

Our workout today is twelve quick sprints with limited rest. In each round, you will spend one minute completing twelve step-ups and then as many hang squat clean thrusters as possible. Choose something sturdy to step up on to. Start with both feet flat on the ground. Finish each rep by standing tall on your box/stair/chair/couch/nightstand/bench/coffee table/truck bed/above-ground hot tub/etc. Once you complete your twelve step ups, move over to your piece of equipment for the hang squat clean thrusters. Each hang squat clean thruster will start with a deadlift. From there, bend at the knees, bow at the hips, and drive your equipment upwards. Finish each clean in a full squat. As you come out of your squat, press that barbell overhead to complete the thruster. Bring your piece of equipment back down to the hang and repeat. Make sure to choose a manageable weight that you can move quickly. Also consider giving yourself a time cap for the step ups. Ideally twelve step-ups leaves you approximately thirty seconds or more each round for hang squat clean thrusters.

At Home Wod

With a clock set for 20 minutes:

1 minute of sit-ups
1 minute of snatches
2 minutes of sit-ups
2 minutes of snatches
3 minute of sit-ups
3 minute of snatches
4 minutes of sit-ups
4 minutes of snatches

Workout Notes

Twenty minutes on the clock today moving back and forth between sit-ups and snatches. Start out with one minute of sit-ups, then one minute on snatches, followed by two, three , and four minutes of each exercise. The majority of this workout occurs during the three and four minute rounds, so pace yourself accordingly. Try not to burn out in the first few rounds. Make sure to lay all the way back on the sit-ups and also to sit up all the way so that you can touch your heels with your hands. If you have a kettlebell, feel free to substitute swings for snatches. Use your legs and hips to generate power and drive upward on the snatches and swings! Let your coach know if you need any additional scaling options or substitutions.

Sunday Super Zoom

AMRAP 20 minutes

Option 1-“Cindy”
5 bent over rows (right)
5 bent over rows (left)
10 push ups
15 air squats

Option 2-“Mary”
5 handstand push-ups/pike push-ups
10 pistols/air squats
15 pull-ups/kettlebell swings

Workout Notes

Not often do we offer multiple workout options. Today we caved, two choices for you today, don’t blow it! Both workouts will run on the same twenty minute clock. Your first option is “Cindy.” If you have a pull-up bar, feel free to substitute five pull-ups for the bent over rows. Barbell rows would also be a great substitution. Move quickly and don’t be afraid to break up your sets early if need be. Your second option is “Mary.” Increase the difficulty on the push-ups, ideally with handstand push-ups or pike push-ups (elevate your feet to increase the difficulty further). Consider using a doorway or rail if you need some support on the pistols, and finish each round with fifteen pull-ups or swings. Similar to yesterday’s workout, shoot to move efficiently and minimize rest for whichever workout you choose. See you all at 9am!

Saturday Super Zoom

AMRAP 20 minutes

20 double-unders
4 burpees
8 swings

Workout Notes

Twenty minutes on the clock today. Start each round with twenty double-unders. A couple substitutes include lateral hops or jumping jacks. Follow that up with four burpees and finish with eight kettlebell/dumbbell swings. Consider alternating dumbbell snatches in replacement for the swings. Expect to complete many rounds (EMOM anybody?). The name if the game is minimizing rest and quick transitions. Even short rest between movements can accumulate and set back your potential gains. Set up your equipment strategically, stick to a pace, and do your best to hang on. See you all at 9am!

At Home WOD

For time:

400m run
150 wall balls
400m run

Workout Notes

Happy Birthday to our fearless leader and programming specialist: Matt Pedri! I’m assuming that this is his favorite workout because he programmed it on his birthday, but you never know. In his free time, Matt likes to troll Dave Castro on social media through his many burner accounts. He also enjoys dragging his weight vest across the gym after sweaty hero workouts and no-repping athletes during the open. Rumor has it that Matt hides beer in a secret fridge behind the dumpster at the four-hundred meter turn around for running workouts. We love him, but please blame him if you crash and burn in today’s workout. Essentially, our workout is “Karen” with a little extra work. Start and finish the workout with a four-hundred meter run or approximately two minutes of running. Sandwiched in-between the runs are one-hundred and fifty wall balls. Minimize your rest and break up the wall balls accordingly. A couple other options to replace the wall-balls include: empty bar thrusters or jumping squats. Let your coach know if you need an alternative option!

At Home WOD

AMRAP 30 minutes

800m run
20 push presses
2 minute plank

Workout Notes

So far so good this week, there have only been a few complaints about the WODS. We wouldn’t have it any other way. Taking the stage for today’s workout is Alex Haussermann: the OG of OG’s. Apparently he was Kirsten and Matt’s first coach at CFD which was news to me! If you are ever looking for WOD strategy, efficiency, or pacing advice, he is your go-to-guy. Show up to the gym around 1:30pm Monday through Friday, and you will probably see Alex working out in blue jeans and a beanie. If you don’t believe me, check it out for yourself. Today we have a long AMRAP, pace yourself from the start. Start each round with an eight-hundred meter run or approximately four minutes of running. Follow your run with twenty push presses. Remember to drive with your legs and lock everything out at the top. There is no dip in the catch of a push press. Finish each round with a two minute plank. Depending on how you feel about your planking ability, there are a couple ways to attack this. One plan would be to accumulate two minutes in a plank regardless of the total time it takes to get it done. Another option is to cap your plank effort at two minutes including your rest. Finally, go for a shorter plank if two minutes seems too long. Let your coach know if you have any questions. Happy Crossfit, and may the odds be ever in your favor!

At Home Wod

For time:

100 mountain climbers
100 V-ups
100 mountain climbers
100 plank drags
100 mountain climbers

Workout Notes

We would like to wish a happy 100th birthday to Betty Anderson, better know as Grandma Betty! A mainstay on the old Crossfit Instagram page, today’s workout is dedicated to her. Wear your “Grandma Betty” shirts and tank tops if you have one! Third guest programmer, and creator of today’s workout is Jakob Loke. You can find Jakob coaching the noon and afternoon classes, a former hockey player, nearly all of his teeth have been knocked out, he loves overhead squats and pistols (outstanding mobility), and it’s rumored he keeps a TI-83 calculator on him at all times in case of emergency. He’s your guy to complain to today if you have a problem with the workout. Naturally, each movement will have one-hundred reps. If you are worried about the rep scheme, consider seventy-five of each movement. Start the workout with your first set of mountain climbers and move directly into V-ups. A great scaling option for the V-up is a tuck-up. Next is another set of mountain climbers followed by plank drags or shoulder taps. Finish the workout with your last set of mountain climbers. The mountain climbers shouldn’t take very long, giving you an opportunity to challenge yourself with the V-ups and plank drags. Emphasize getting your shoulders off of the ground on the V-ups and keeping your hips level on the plank drags. Let your coaches know if you have any questions!

At Home Wod

“Reverse Kalsu”

For time:

100 burpees
*EMOM 5 one or two arm thrusters

Workout Notes

Programming second for Crossfit Davis, hailing from Menlo Park, California, he loves power cleans and muscle-ups, catch him on the golf course hitting his drives anywhere but the fairway, and if anyone knows how to improve mobility without actually working on it, please let him know…your morning coach: Alex Aguiar! Remember “Kalsu” from a couple weeks ago? Well we have a variation for you today. This time, you will complete one-hundred burpees for time. At the top of every minute, complete five thrusters. If one-hundred burpees seems daunting, consider giving yourself a time cap. A twenty minute time cap will get you one-hundred thrusters plus however many burpees you completed (which is quite a bit of volume regardless of your pace). Use a barbell if you have one, but a kettlebell or dumbbell(s) will also suffice. Make sure to shoot for equal work on each side. And finally, choose a weight that you can consistently knock out five thrusters unbroken. Hit full depth on the squat portion of each thruster and lock out completely at the top by punching your head through your shoulders. Please file all workout complaints to Alex A.

At Home Wod

5 Rounds: 3 minutes on/1 minute off

4 alternating power cleans
7 hand release push-ups
10 lunge steps

Workout Notes

Each workout this week is brought to you by a different coach! (Read in Bruce Buffer’s voice): First up, standing at five feet, nine inches tall, she loves rope climbs and wall balls, I once saw her do “Double DT” unbroken, give her a bag of M&M’s and she will probably let you skip the warm-up, programming out of Crossfit Davis: Kirsten Pedri! This workout resembles “The Chief” (three minutes of work, one minute of rest). Treat today’s workout like five separate AMRAPs, completing as much work as possible in each three minute round. Start with four alternating power cleans. Engage your upper back, open those hips with speed, and finish in a partial squat. Be sure to stand all the way up to complete each rep. Next, hammer out seven hand release push-ups. At the bottom of each push-up, make sure to lay completely flat and pick your hands up an inch or two. Make sure to engage your core before pushing back up and try to avoid snaking back to the top of your push up position. Finish with ten lunge steps. Prioritize keeping a tall chest and stepping up and down smoothly. If you do not like today’s workout, be sure to let Kirsten know about it. Matt Pedri gets a pass for today.

Sunday super zoom

10 rounds for time

30 double unders
10 one arm devil press

Workout notes

Today’s Sunday super zoom brings us a classic combo of burpees, weightlifting and double unders. This workout is a task priority couplet of one arm devil presses and double unders. The devil press consists of a burpee + a ground to overhead movement with your dumbbell or kettlebell. Alternate arms every other rep or round depending on how comfortable you are with your object. Each round starts with double unders. If you don’t have jump rope perform lateral hops or broad jumps at 1/3 the volume. Finally, if you are new to CrossFit consider scaling this workout by cutting out 3-5 rounds.