Author: cfdavis

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Reminder that tonights 6:30 class will be cancelled! We’ll be collecting $$ for those affected by the Nor Cal Fires and Carving Pumpkins. 100% of your donations will go to the North Bay Fire Relief Fund. [/creativ_alertbox]

Skill

Front Squat
2-2-2-2-2

Today we’re working up to a strong effort 2 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

4 Rounds of 1 Minute on each station

Two arm dumbbell power clean 50/35
Row for calories
Jumping alternating lunge steps
Rest

Workout notes: Today’s workout will be scored as you would score the workout “Fight Gone Bad”.  Count your total number of reps accumulated across all stations and rounds to come up with one final score. The two arm dumbbell power clean is performed by touching one side of each dumbbell to the ground and bringing one head of the dumbbell behind the shoulder at the top of the rep. Resist the temptation to just perform inefficient muscle cleans and remember to use a violent hip opening to create vertical momentum and slightly drop under the weights in a partial squat prior to finishing the rep.  If jumping is an issue for you scale to standard bodyweight lunges.

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Reminder that tomorrow(Friday), we’ll be collecting $$ for those affected by the Nor Cal Fires and Carving Pumpkins during the 6:30PM time slot! Beer and Treats will be provided! Please bring money to donate and a pumpkin to carve! #crossfitdavis #community #helpothers #byop #bringyourownpumpkin **please note that we are going to be collecting money rather than gift cards to make it easier to donate straight to the cause.[/creativ_alertbox]

Skill

EMOM for 10 Minutes

[odd] Strict Pull-ups
[even] Push-Ups

You’ll have 5 rounds at each station to work for a total of 30 seconds.  It’s probably not a good idea to go for a max set early on so work in as many sets as you need to for the full 30 seconds and then transition to the next station. Use the most difficult movement standard that you can and don’t worry about stringing together reps if it means sacrificing the mechanics of each movement. Scaling options for pull-ups include using a band or performing ring rows. Scale push-ups as needed by dropping to your knees or elevating your hands with a low box but keep those reps as strict as possible!

WOD

AMRAP in 15 Minutes
20 Alternating Dumbbell Snatch 50/35 lb
200M Run
20 Kettlebell Swings 32/24 kg
200M Run

Workout notes: You’ll need two objects for today’s time priority triplet.  Each round will have a set of dumbbell snatch as well as kettlebell swings.  The snatch and kettlebell swing both require a violent hip opening as you propel the object upward. Snatches can be performed as touch and go by transitioning your hands while the dumbbell is above ground or by switching while the dumbbell is resting on the ground.  Either option or combination can work well but ideally you are able to keep up a steady pace every time you get to the dumbbell. The kettlebell swing requires you to hang onto the object throughout each set so you’ll want to use a weight you can cover all 20 reps in a low number of sets.  If you are using this opportunity to attempt a heavier kettlebell that normal consider scaling to eye-level swings and gradually raising apex of your swing as you get more comfortable.

Skill

EMOM for 10 Minutes

2 Split Jerks

Today’s technique work  focuses on the Split Jerk.   For this complex work with a weight light enough that you can clean it from the floor and catch it in a partial squat before you setup for your jerk sequence.  You will need to manage bringing the bar down from overhead safely and for that reason your load may be much lighter than what you work with if it were a 1 or 2RM lift.

WOD

AMRAP in 10 minutes*

Squat clean thrusters 135/95 lb

*4 Burpees over the bar EMOM

Workout notes: This workout is a CrossFit Davis classic! The workout STARTS with 4 burpees at the top of EACH minute including the first minute, you will then perform squat clean thrusters for the remainder of the minute. Your score is your total number of squat clean thrusters completed by the end of the 10 minutes. Pacing will be paramount! In this type of workout you are doing a required amount of work at the top of every minute. Try a lower number of reps on the first minute and give yourself a lot of rest to maintain  steady numbers throughout the workout. Scale the squat clean thrusters by weight first or to goblet squats or dumbbell thrusters if you’re not able to keep your elbows and chest upright throughout the movement. The most difficult form of burpee will be hopping over the bar but that will make those thrusters even harder than they already are so scale to vanilla burpees if needed to move as quickly as possible.

Don’t miss the fun this Friday! We’ll be collecting $$ for those affected by the Nor Cal Fires and Carving Pumpkins! Beer and Treats will be provided! Please bring money to donate and a pumpkin to carve! #crossfitdavis #community #helpothers #byop #bringyourownpumpkin **please note that we are going to be collecting money rather than gift cards to make it easier to donate straight to the cause.

A post shared by CrossFit Davis (@crossfitdavis) on Oct 23, 2017 at 6:58am PDT

Skill

EMOM for 10 Minutes
[odd] Kipping toe-to-bar
[even] 30 seconds hollow hold

Our skill work is a great opportunity to refine two common movements. You’ll have a total of 5 opportunities each to work on the kipping swing/toe-to-bar and a hollow hold.  If you are new to the kipping swing  start by alternating between the hollow and arch position on the bar and follow that by pulling the knees in and up as high as possible. Remember that this is skill practice so don’t start with a max set or use this to test your overall work capacity if you haven’t mastered these skills yet.  Start with small sustainable sets and try to maintain that effort across each round. For the hollow holds make sure you are able to keep your lower back in contact with the floor while you are in the hollow position. You can scale this movement by bringing one leg in or your arms down near your side.

WOD

3 Rounds for time

400M Run
30 Sit-ups
20 Deadlifts 185/135 lb

Workout notes:  Today’s workout is a 3 round, task priority triplet.  We start with the monostructural run  and transition to a bodyweight movement coupled with lighter higher rep deadlifts. Use this opportunity to practice maintaining a steady pace with near constant work during all three movements. The weight you choose for your deadifts should be very manageable. When you are fresh plan to be able to hit a set of 10 without a problem. If you have to break up your deadlifts into more than 3 sets from the start you have gone too heavy.

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Don’t miss out on the fun for a good cause! This Friday at the gym we’ll be canceling the 6:30pm class to carve pumpkins, eat Halloween treats and drink @sudwerkbrew. All you have to bring is a pumpkin to carve and a cash donation for those affected by the Napa/Sonoma/Santa Rosa fires! Bring your kids, family and friends! #crossfitdavis #community #helpothers #byop #bringyourownpumpkin[/creativ_alertbox]

Skill

EMOM for 10 Minutes

2 Power Clean

Work up to a moderate weight Power Clean and perform 2 repetitions every minute for 10 minutes.  You can use this opportunity to practice performing repetitions as “touch and go”  or do two quick singles.  For a power clean you’ll catch the bar in a partial squat dropping as low as is needed.  If you end up breaking parallel you have lifted correctly but have possibly gone a little too heavy.  Focus on getting your elbows around quickly so that you catch the bar at your shoulders.  Practice utilizing the “hook” grip and you might find that your pull feels stronger and more secure off the floor.

WOD

AMRAP in 10 Minutes

3-6-9-12-15 …
Power clean 155/105 lb
30 Double unders after every round

Workout notes: Today’s workout is a classic couplet of double unders and power cleans.  The barbell reps will increase for every round you perform and the double unders will remain at 30 reps per round. The workout will lean heavily on the jump rope in the first few rounds and finish with large sets on the barbell. You score will be the highest round your complete both the cleans and double unders. For example, if you completed 15 cleans and 5 double unders in the round of 15, your score would be 12+20.  The suggested load on the barbell is on the moderate side.  Use this opportunity to bump up the weight you might normally use in a metcon.

WOD 

5 Rounds for time
30 Air Squats
20 One arm overhead walking lunge steps
100M Uneven Farmer carry

Workout Notes: Today’s workout is heavy on the lower body. You’ll start each round with 30 air squats followed by 20 one arm overhead walking lunge steps.  You will lunge with one of the weights you are using for your farmers carry so it is up to you how heavy you go here. You can choose to use a kettlebell or a dumbbell here depending on how the weight feels overhead.  Once you finish out the lunges hang on to your weight and head outside for your farmer carry down to the wall and back. Enjoy the sunshine while we have it!

WOD

5 Rounds of 3 Minutes on 1 minute off

3 Hang Power cleans 185/135 lb
6 One arm dumbbell shoulder to overhead 50/35 lb
18 Double Unders

Workout notes: Today’s workout will be scored like the classic CrossFit workout “The Chief”. You will be completing as many rounds as possible in each three minute interval. Count your completed rounds and additional reps across all five cycles.  You will restart with hang cleans at the beginning of each cycle. The benchmark barbell weight is on the heavier side with low reps so use this opportunity to attempt a little bit heavier weight than you would if you encountered a higher rep set.  The dumbbell shoulder to overhead can be performed as a jerk or push press.  Use whatever method is more efficient for you personally. Break up the STO as you see fit but do distribute the work evenly across on both arms. The double under set size is relatively low.  If you are new to double unders work for no more than 30 seconds on the movement or scale the volume to a number you can maintain throughout the workout.

Skill

Back Squat
2-2-2-2-2

Spend some time working up to a strong effort 2 rep back squat.  You shouldn’t be working up to failure but to a weight that is challenging and doesn’t compromise form.  Remember to keep your torso upright and push back on the bar through the entire range of motion. With the back squat your chest will be forward a bit depending on where you put the bar but you should maintain that angle from start to finish. If you are approaching a max today we’ll use two spotters, one on each side of the bar.  With spotters on hand you do not want to bail on the lift. In the unlikely event you get stuck in the bottom of your lift your spotters will help you up so you can re-rack the bar. Don’t be too proud to ask for spotters! When it comes to back squatting safety is always our number one priority.

WOD

AMRAP in 15 Minutes
20 Toe-to-bar
400M Run

Workout notes: Today you’ll be working for 15 minutes on toe-to-bar and running.  A set of 20 is on the larger side but this workout is formatted similar to an interval style workout in that your arms will get some recovery as you perform the runs.  Remember that running is a skill too! Pairing a gymnastic movement with a monostructural one lets you push the pace for both.  Practice using good running form and try to sustain strong effort splits for each run.

Skill

Squat Snatch

1-1-1-1-1

For today’s skill work we are working up to a strong effort squat snatch for the day.  The squat snatch is probably the most difficult lift that we do so start light and learn the mechanics of the lift before you start working with heavy loads.  If you are new to the movement start by catching the bar in the power position and slowly ride the bar down into the bottom of your overhead squat. If you are unable to safely overhead squat, talk to your coach about trying out a split snatch instead.

WOD

for time

21-15-9

Burpee
Wall ball shot 20/14 lb 10/9′
Alternating Dumbbell Snatch 50/35 lb

Workout notes: Today’s workout is a task priority triplet of three simple movements. We use drop sets in each round so you can keep up the intensity as you work through all three movements and rounds.  Complete your burpees by jumping and clapping overhead to finish each rep. Choose a wall ball weight and height you can maintain through all three rounds even when you are under fatigue. The dumbbell snatch can be performed as TnG or as single repetitions but do alternate every rep to distribute the work evenly.