Author: cfdavis

  • November 30, 2020

    Skill

    EMOM for 10 minutes
    5 drag rope double unders
    then
    1 power snatch w/ pause below the knees + overhead squat

    This skill work will be a challenge and a great time to focus on technique. Start each minute with a small set of double unders with the drag rope. If you haven’t tried these yet plan for five singles with one good attempt every round. After the double unders set your rope aside and move on to two reps with your barbell. The first rep will be a power snatch from the floor with a pause below the knee. The second rep will be an overhead squat. Both of these movements require patience and technique so spend some time with your coach going over both before the EMOM starts.

    Workout of the day

    AMRAP in 10 Minutes
    5 power snatch
    10 medicine ball cleans

    Workout notes

    This workout is meant to be light and fast. The power snatches should be done in sets for the whole workout. Either sets of five or quick sets of two and three. If you have to resort to singles at any point you have likely gone too heavy. The medicine ball clean and the power snatch will put a high demand on the posterior chain, solid form will pay off here. Have fun and Happy Monday!

    Scaling

    AMRAP in 10 Minutes
    5 power snatch
    10 medicine ball cleans

    standard: 75/55 lb
    rx: 95/65 lb
    sport: 115/85 lb
    overachiever: 135/95 lb

  • November 29, 2020

    Workout of the day

    6 rounds of 1 minute on each station
    row or bike for calories
    burpees
    box jumps
    rest

    Workout notes

    Today’s workout is a six round interval workout with three stations and one minute rest between rounds. Your total workout time will be twenty-three minutes. The order of stations for this workout puts what is potentially the highest scoring movement last. You could easily game this workout by going easy on the first two movements but that is not the intent of this format! Do your best to keep the intensity level high at all three stations!

    Scaling

    standard: step ups
    rx: 24/20″
    sport: 24/20″
    overachiever: 30/24″

  • November 28, 2020

    Workout of the day

    10 rounds for time
    10 alternating dumbbell snatch
    1 squat clean

    Workout notes

    Our workout today is a combination of two classic lifting movements. We’re pairing light, high rep dumbbell snatches with a heavily loaded barbell. The benchmarked versions of this workout have one-hundred snatches and ten squat cleans. If you look at the numbers you can see we’re looking for a light dumbbell weight where you could easily complete ten snatches in a row. For the barbell use a weight that is challenging but still under your max. If you are new to this kind of training consider scaling to seven or five rounds!

    Scaling

    standard: 135/95 lb, 35/20 lb
    rx: 185/135 lb, 50/35 lb
    sport: 205/145 lb, 65/45 lb
    overachiever: 225/155 lb, 75/55 lb

  • November 27, 2020

    Gym closed today

    Normal hours resume tomorrow!

  • November 26, 2020

    Workout of the day

    AMRAP in 30 Minutes
    30 Sit-ups
    20 weighted box step overs
    10 one arm alternating dumbbell squat clean thrusters

    Workout notes

    We’re cooking up something special for today’s festivities! This workout is a long one so set the temperature low and maintain a steady pace throughout the workout so you don’t overheat! Ingredients for this include an abmat, dumbbell and box to use for the step overs. If you’re not in the mood for this meal you can always make your own dish. Try ditching the dumbbell for step-overs, performing lunges or even scale the thrusters to jumping or air squats.

    Scaling

    standard: 35/20 lb
    rx: 50/35 lb
    sport: 65/45 lb
    overachiever: 75/55 lb

  • November 25, 2020

    Skill

    EMOM for 10 minutes
    1 Hang Power Clean from below the knee + 1 Hang Power Clean from above the knee

    We’ll start with some lifting today that will really force you to focus on technique and positioning. Your first rep will be a hang power clean from below the knee. This means you will pick the bar up to the hang then bend your knees, bow forward and bend your knees again until the bar passes just below your knee. Don’t pause here but go right into your clean instead. Without dropping the bar return to the hang and complete a standard hang power clean. This time the bar will stay above your knees as you bow forward. The second rep is a little less technical and may feel easier than the first. Focus on a strong back position and strong shoulders throughout each lift. Fast elbows and a quick pull under the bar will pay off here as well.

    Workout of the day

    5 rounds for time
    15 deadlift
    12 front rack walking lunge steps
    9 hang power clean

    Workout notes

    Today’s workout is for time. Your weight for this workout will most likely be decided by the lunge steps. Make sure you try all three movements with the weight you choose before the workout starts. Don’t worry if the deadlift feels light, it is supposed to be and the reps will add up for sure. You should have plenty of practice with the hang power clean after the EMOM so hopefully the weight will feel light and fast by the time you get to the workout.

    Scaling

    standard: 95/65 lb
    rx: 115/85 lb
    sport: 135/95 lb
    overachiever: 155/105 lb

  • November 24, 2020

    Workout of the day

    10 rounds of 30 seconds at each station
    double unders
    rest
    front squats
    rest

    Workout notes

    You’ll have ten opportunites to rack up points for today’s workout. On a thirty second interval clock alternate between double unders and front squats with rest between each. Do your best to work for as much of each interval as possible. If you are feeling ready you can bump up the difficulty of the double under by grabbing one of our drag ropes. They are always sure to add some spice to the expected shoulder burn in this workout. Choose a weight for the squats that allow you to work for the majority of the interval while maintaining soild form. Knees should be tracking over your toes with elbows and chest up throughout each rep. Your score for this workout will be your total completed reps after all ten rounds.

    Scaling

    standard: 95/65 lb, single or double unders
    rx: 135/95 lb, double unders
    sport: 155/105 lb, drag rope
    overachiever: 185/135 lb, drag rope

  • November 23, 2020

    Skill

    EMOM for 14 minutes
    (odd) 2 TnG power cleans
    (even) 1 squat clean with pause in the bottom

    If you came to class on Saturday this will feel like a much slower version of the workout. Use this time to add weight to your bar and lift more than you might if these were in a workout. Most likely one of these lifts will be more difficult than the other for you so make sure to only so as heavy as you are able to manage with both minutes of skill work. The power cleans should be touch and go and don’t forget the pause in the bottom of the squat clean! Keep your elbows and chest as upright as possible through the pause and as you drive out of the squat to stand.

    Workout of the day

    AMRAP in 7 minutes
    one arm alternating devil press

    Workout notes

    There’s no time to waste with a workout like this. Settle into a fast but sustainable pace and do your best to stay moving for the full seven minutes. If you don’t hit the floor at the end of this there’s a good chance you could have squeaked out a few more reps! Go for it!

    Scaling

    standard: 35/20 lb
    rx: 50/35 lb
    sport: 65/45 lb
    overachiever: 75/55 lb

  • November 22, 2020

    Workout of the day

    Tabata something harder

    Tabata sumo deadlift high pull
    Tabata push-ups with feet on a plate or box
    Tabata weighted sit-ups
    Tabata jumping squats

    Workout notes

    The Tabata interval is eight rounds of twenty seconds on and ten seconds off. We’ll be performing four sets for a total of thirty-two rounds. You will spend a full eight minutes at each station prior to switching movements. There is now rest between rounds so use your final ten seconds to transition to the next movement.

    The only benchmarked movement in this workout is the sumo deadlift high pull. Grab a kettlebell and test a few reps as you warm up. You”ll want to be able to move continuously for most of each twenty second interval so err on the lighter side. For the push-ups and sit-ups the difficulty level varies depending on what you use so choose wisely. The final movement, jumping squats are meant to be done at bodyweight but you can certainly add weight if you want or scale down to just air squats.

    Scaling

    standard: 24/16 kg
    rx: 28/20 kg
    sport: 32/24 kg
    overachiever: 40/28 kg

  • November 21, 2020

    Workout of the day

    EMOM for 30 Minutes double death by
    (odd) squat clean
    (even) power clean

    Start w/ 1 rep each in the first two minutes and add 1 rep every 2 minutes
    restart at 1 for both movements if you fail to make the prescribed reps

    Workout notes

    If you are familiar with this terminology you know we’ll be using an EMOM timer with a prescribed amount of work in each round. At 3-2-1-go… pick up the bar and do 1 squat clean , that’s it. Hang around for a while and do 1 power clean on the second minute. Continue adding one rep every two minutes for as long as you can. Expect this to get REAL tough as you get closer to the ten minute mark and those reps start to add up. We’re not requiring that you go “UNBROKEN” so drop the bar whenever needed and just try to get the required work in for that round.

    As a special CF Davis twist we’re not going to stop after you miss a round. If you miss a round with EITHER movement start over at 1 and keep going until 30 minutes is up. In the end your score will be the total number of reps in the final round you complete. So for example if you finished 13 in a row of both but then failed on the round of 14, you would do 1 rep each in the round of 15 and mark your score as 13 + the additional reps.

    Scaling

    standard: 115/75 lb
    rx: 135/95 lb
    sport: 155/105 lb
    overachiever: 185/135 lb