Month: May 2024

2024 Hometown Hoedown: Overview
We will have no classes or open gym time today, as it’s the Hometown Hoedown!

If you’re competing, be sure to arrive at 8:30 for event briefing and the start of the competition! The first heat can expect to begin at 9:20, but all heats do need to be present for briefing at 8:30.

You can find heat/division assignments and a live leaderboard here: https://t.ly/G5yNA

The workouts will be posted below on Friday afternoon once the gym is closed for the day.

Event 1
Rx Men/Women:

For time:
20 weighted box step overs
20/15 calorie assault bike
20 toes to bar
20 weighted box step overs
20/15 calorie assault bike
20 pull ups
20 weighted box step overs
20/15 calorie assault bike (record tiebreak time)
20 bar muscle ups

15 minute time cap

Use a single 50/35 pound dumbbell
Use a 20 inch box (men and women)

Scaled Men/Women:

For time:
20 weighted box step overs
20/15 calorie row
20 toes to hip
20 weighted box step overs
20/15 calorie row
20 devil presses
20 weighted box step overs
20/15 calorie row (record tiebreak time)
20 toes to bar

15 minute time cap

Use a single 35/20 pound dumbbell
Use a 20 inch box (men and women)

Event 2
Rx Men/Women:

60 wall balls for time

At the 0 minute mark: 21 lateral burpees
At the 2 minute mark: 15 lateral burpees
At the 4 minute mark: 9 lateral burpees

8 minute time cap

Use a 20/14 pound ball to a 10/9 foot target

Scaled Men/Women:

60 wall balls for time

At the 0 minute mark: 15 lateral burpees
At the 2 minute mark: 12 lateral burpees
At the 4 minute mark: 9 lateral burpees

8 minute time cap

Use a 12/8 pound ball to a 10/9 foot target

Event 3
Rx Men/Women:

For time:
50 double unders
30 clean and jerks

7 minute time cap

Use a 135/95 pound bar

Scaled Men/Women:

For time:
50 drag rope single unders
30 clean and jerks

7 minute time cap

Use a 95/65 pound bar

Workout of the Day
Regular schedule through 1 pm today, but we’ll be closed during the 4:30 and 5:30 pm to prepare for the hoedown.

If you’re competing tomorrow, be sure to arrive at 8:30 for event briefing and the start of the competition! The first heat can expect to begin at 9:20, but all heats do need to be present for briefing at 8:30. Check out your heat assignments here: https://t.ly/G5yNA

Note that today’s skill work is a stretching sequence, to be completed after the workout.

Workout of the Day:

AMRAP in 15 minutes:
5-10-15-20-25-30-35-40…
Ketllebell swing
Push up

Before each round of swings and push ups, run 200 meters (starts on the run)

Try to keep your run pace quick today; avoid using those runs as recovery from the swings and push ups. Pick a push up difficulty that lets you hit sets of 3-5 with minimal rest for the first two or three rounds, and stick with a familiar and comfortable weight on the swings.

standard: 16/12 kg
rx: 24/16 kg
sport: 32/24 kg
metcon: 5×2:00 on, 1:00 off

Skill
Stretching, to be completed after the workout:

2 minute pigeon per leg
2 minute half saddle per leg
2 minute lunge per leg
2 minute standing straddle
1 minute puppy dog

Skill
AMRAP in 8 minutes:
4 toes to bar
15 second hollow hold
4 kipping pull ups
15 second arch hold

Today’s work reviews some common and frequently tested skills without overdoing the volume or intensity.

Feel free to scale the number and the difficulty of both movements; the goal is to be able to jump up and get through all of the reps in an easy and confident unbroken set. The toes to bar can be scaled by reducing the target height (toes to chest height or hip height, for example). The pull ups can be scaled to banded kipping pull ups, kipping swings, or any strict pull up variant. Check below for scaling suggestions.

standard: toes to hip height for the first set, toes to bar for the second set
rx and sport: as written

Workout of the Day
4 rounds:
1 minute of calories
1 minute of sit ups
1 minute of squat cleans
1 minute of rest

Take a moderate pace on the machine in the first minute so that you have gas in the tank to hit quick singles on your squat cleans. Your barbell weight should make those quick singles tough but manageable for the majority of each 1 minute interval that you have on them.

If you’re competing on Saturday, consider sticking with the metcon option today and tomorrow.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 4×3:00 on, 1:00 off

Skill
Every 90 seconds for 7 rounds:
20 double unders
One easy set of wall balls (about 6-10 reps)
Rest for the remainder of the 90 seconds

Today’s work reviews some common and frequently tested skills without overdoing the volume or intensity.

Choose a jump rope volume and difficulty that you can complete in 15 seconds or less. Select a wall ball weight that makes completing 10 smooth reps per round lightly challenging, but mostly guaranteed. Practice quick transitions! Check out weight suggestions below.

standard: 12/8 pound ball, 20 drag rope single unders
rx and sport: 20/14 pound ball

Workout of the Day
For time:
400 meter run
20 deadlifts
40 box jumps
20 deadlifts
400 meter run

16 minute time cap

Your deadlift weight should be heavy enough to feel challenging on each rep, but light enough that you can complete sets of 5-10 without too much rest between them. Consider breaking up the deadlift more than you otherwise would so that you aren’t too gassed by the time you get to the box jumps. Do your best to push the pace on the last run.

standard: 135/95 pound bar, 20/12 inch box
rx: 185/135 pound bar, 24/20 inch box
sport: 225/155 pound bar, 30/24 inch box
metcon: 5×2:00 on, 0:30 off

Skill
EMOM for 8 minutes:
2 lateral burpees
2 clean and jerks

Today’s work reviews some common and frequently tested skills without overdoing the volume or intensity.

Keep the weight relatively light, and focus on quick burpees and a smooth and immediate transition to the clean and jerks. Singles or touch and go are both fine here. Check below for loading suggestions.

standard: 95/65
rx and sport: 135/95

Workout of the Day
AMRAP in 12 minutes:
8 dumbbell hang clean and jerks (right arm)
8 dumbbell overhead lunges (right arm)
8 dumbbell hang clean and jerks (left arm)
8 dumbbell overhead lunges (left arm)
80 drag rope single unders

Use a dumbbell weight with which you can complete 8 hand clean and jerks and 8 lunges unbroken before setting it down and resting. Do your best to get onto the 8 and 8 reps on your other side as quickly as possible each round; you’ll be tired and out of breath, but that second arm will be fresh and ready to go!

standard: 35/20
rx and sport: 50/35
metcon: 6×1:45 on, 0:15 off

Workout of the Day
Today is Memorial Day; we’ll be running one big class at 9 am, with open gym from 10 until noon. Closed the rest of the day!

If you want to participate in the Hometown Hoedown this coming Saturday, June 1st, then be sure to email Alex at team@cfdavis.com by 11 am to let him know.

If you are signed up for the Hoedown, consider taking it a bit easier on today’s workout (and all through this week).

Workout of the Day:

With a partner, for time:
Run 1 mile together
Complete 100 pull ups total, switching any time
Complete 200 push ups total, switching any time
Complete 300 squats total, switching any time
Run 1 mile together

Any and all of the components in today’s workout can be scaled, and you and your partner don’t have to do the same difficulty or amount of reps/distance. Your coach will give you some more context in class.

Workout of the Day
5 rounds:
1 minute of step ups
1 minute of calories
1 minute of power snatches
1 minute of calories
1 minute of rest

Use a light barbell on the power snatches today; you should be able to do a couple of sets of 5-8 reps without too much trouble. Be sure that you’re hitting a nice and tall position at the top of each step up, and try to keep your pace on the machine consistent from round to round. If you’re sharing equipment, have one partner do it as written, and the other go calorie-step-up-calorie-snatch-rest.

standard: 20/12 inch box, 45/35 pound barbell
rx: 24/20 inch box, 75/55 pound barbell
sport: 24/20 inch box, 95/65 pound barbell
metcon: 5×4:00 on, 1:00 off

Workout of the Day
AMRAP in 20 minutes:
200 meter farmer’s carry (one kettlebell and one dumbbell)
500 meter run
20 toes to bar
50 double unders

Pick a dumbbell and kettlebell that are within 5 or 10 pounds of each other for the farmer’s carry, and try to push the pace so that you spend as little time holding them as possible. Scale the range of motion on the toes to bar so that you can usually jump up for a quick set of 3-5 reps, and choose a volume and difficulty of jump rope that you can finish in about a minute. You’ll be spending the majority of your time on the carry and the run today, so gear up mentally to keep a strong pace on them.

standard: 16/12 kg kb, 35/20 lb db
rx: 24/16 kg kb, 50/35 lb db
sport: 24/16 kg kb, 50/35 lb db, drag rope double unders
metcon: 5×3:00 on, 1:00 off

Skill
Front Squat
5 sets of 5 reps

Immediately after each set of front squats, complete a large set of push ups.

Target about 70% of your max front squat for your weight today (don’t add weight from the previous front squat/push up session: do more push ups instead).

Scale the push ups so that you can hit at least 10 reps every set. Keep going until you feel like you’ve done about 80% of a max set, and then stop there. Rest a few minutes before starting up on the front squats again.

Workout of the Day
3 rounds for time:
400 meter run
15 clean and jerks

15 minute time cap

Use a barbell weight that puts you right on the edge of quick singles and small sets for this workout. If you’re very comfortable with the clean and jerk, try pushing the set size just a little bit; some advanced athletes may even be able to hit the clean and jerks unbroken at the rx weight. Do your best to keep a steady pace on the run, and avoid treating it as total recovery from the lifts.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 3×3:00 on, 1:00 off

Skill
Deadlift 5 sets of 5 reps

Rest about 2 minutes between sets.

We did a 5×5 deadlift last week with some additional push ups after each set, so try to push the weight just a little bit heavier today to make up for the lack of push ups. Target about 75-80% of your max deadlift for the last couple of sets. You won’t be on a set interval for this; your coach will give you about 15 minutes to work through the 5 sets of 5 after you’ve warmed up, so proceed at your own pace.

Workout of the Day
AMRAP in 15 minutes:
15 box jumps
15 kettlebell swings
30 sit ups

Choose a manageable weight for your kettlebell today; you should be able to finish your 15 swings in no more than 2 sets for the majority of your workout. Settle into a steady pace on all three movements, and try keeping your transitions smooth and quick if you have the energy for it.

standard: 16/12 kg KB, 20/12 inch box
rx: 24/16 kg KB, 24/20 inch box
sport: 32/24 kg KB, 24/20 inch box
metcon: 5×2:00 on, 1:00 off