Author: cfdavis

[creativ_alertbox icon=”” colour=”red” custom_colour=””]17.1 has been announced! Check it out at games.crossfit.com and review the movement standards so you are ready on Saturday! First heats will kick off a little after 10:30 and we will run heats until we are done. Please show up on time so we know how many heats to plan for for the day! If you’re planning to hit the workout on Saturday it might be a good idea to take Friday as a rest day![/creativ_alertbox]

Skill 

EMOM for 10 Minutes
1 Squat Clean + 2 Front Squats

Work up to a moderate to strong effort squat clean + 2 front squats.   Start by working through the movement with an empty barbell and practice catching the bar with your elbows high and chest up.  As you get comfortable with the movement ride the bar down into the bottom of your squat and then stand up. After you have warmed up to a light to moderate weight perform 1 set of this complex every minute for 10 minutes. Increase only if you are successful with the mechanics of the lift and consistent with every repetition.

WOD 

3 rounds for time
20 Deadlifts 155/105lb
20 Wallballs 20/14lb to 10/9′

Workout Notes: Today’s workout is all about moving fast.  The weight of your deadlift should be very light.  Choose a weight that allows you to get your first 20 reps done in 3 sets at the most. Even though the bar is light, focus on proper mechanics and form during your deadlift reps and don’t sacrifice form for speed.  Focus on hitting full depth for every wallball rep and choose a target height that you can maintain for all three rounds.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]CrossFit Open workout 17.1 will be announced today! If you would like to participate don’t forget to sign up at http://games.crossfit.com. Choose CrossFit Davis as your affiliate and team. We will be judging the workout Saturday at 10:30AM for anyone that is signed up and wants to participate![/creativ_alertbox]

Skill

Two rounds of Tabata alternating between

Hollow Rocks
Super Man Hold

The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes.  We’re doubling that for this skill work so we’re doing a total of 8 minutes. Alternate movements every interval and be sure to focus on maintaining a rigid core and focus on creating flexion or extension with your torso and not just bending at the hips or raising your legs up.

WOD

AMRAP in 20 Minutes

30 Overhead Walking Lunge Steps 45/25 lb
400M Run
50 Sit-Ups

Workout notes: This workout starts with a large number of overhead walking lunge steps.  The OHWL requires good shoulder mobility and strength in order to hold the weight over your head with what is essentially a narrow grip. Focus on pressing up overhead and keeping the elbows extended so the plate is in a strong position overhead.  If you find that you don’t quite have the mobility yet you can always carry the plate at your chest rather than overhead.  From the OHWL you move to the run.  Your legs will be a little fatigued from the lunges but don’t be tempted to use the entire run as recovery.  You’ll be in place for 50 sit-ups where you should be able to bring your heart rate down while you work through that set.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]OPEN WORKOUT INFO! We will be running the Open Workouts every Saturday starting at 10:30am. Feel free to show up early to warm up and sign up for a heat. 8:30 and 9:30 Saturday classes will run as usual throughout the Open. We will announce all details about makeup times for workouts and other important details on Saturday! We can’t wait to watch all of you challenge yourselves for the next 5 weeks! If you have questions before Saturday, talk to a coach! [/creativ_alertbox]

Skill

EMOM for 10 Minutes
[odd] Strict Pull Ups
[even] Rest

Today we’re working on strict pull-up endurance.  You will spend one full minute completing as many strict pull-ups as possible followed by a full minute of rest for 5 rounds. You can do as many sets as you would like during the minute of work.  If you do not have strict pull-ups yet you can choose from ring rows, banded pull-ups or jumping pull-ups with a slow negative.

WOD 

3 rounds for reps with 1 minute at each station

Row for Calories
Double Unders
Hang Power Cleans 135/95lb

Today’s workout will be scored like you would score the workout “Fight Gone Bad”.  Count your total number of repetitions completed across all 3 rounds and come up with one total score.  If you are still having trouble with double unders use the full minute to rack up as many reps as possible.  Even if you only get 1 or 2 you will be working on this skill under fatigue which will pay off in the long run! The hang power clean weight today is not meant to be terribly heavy so make sure to pick a weight that allows you to complete sets of this movement throughout the workout.

Skill

Deadlift
5-5-5-5-5

Today we will be completing 5 sets of 5 deadlifts.  You can choose to use one weight for all 5 sets or build in weight as you go.  Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load lighter and work on proper body mechanics as they increase in weight.  Start with a light weight and make sure that you have established a straight back and an  appropriate setup as you address the bar.  Be sure to maintain your posture for all 5 reps of each set and as you increase in weight.

WOD 

5 rounds for time
15 Kettlebell Swings 32/24kg
12 Push-Ups
9 Goblet Squats 32/24kg

Workout Notes: Today’s workout is for time and will start with 15 kettlebell swings. Focus on using your hips and legs to initiate the movement while keeping your chest up through the full range of motion.  We really like goblet squats for learning squatting mechanics so think about that as you move through the workout. Keep your chest up throughout the entire range of motion. Going “unbroken” during the workout is not required of course but you should be able to complete 9 in a row during at least the first round with the weight you choose.  Do your best to practice perfect push-ups without breaking at your midline or resting at the bottom of the rep.  If you need to scale the push-ups you can follow the same movement standards performing reps from your knees.

Not sure what The Open is or if you should sign up? Read This!!

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]17 Reasons why YOU should sign up for the 2017 CrossFit Games Open [/creativ_alertbox]

Skill 

EMOM for 10 Minutes
3 Push Press

Today we are working on the push press. Focus on a vertical dip and drive and then finish with just your arms by pressing overhead.  After driving the bar off of your shoulders, keep your legs squeezed tight and resist the temptation to drop under the bar and perform a jerk.  You will be performing 3 reps each minute so make sure to start with a manageable weight and only add weight if things are going well. Because we’re doing multiple reps make sure to focus on catching the bar with a soft knee and your hips back each time the bar returns to your shoulders.

WOD

AMRAP in 10 Minutes
10 Burpees
10 Left Arm Dumbbell Snatches 50/35lb
10 Right Arm Dumbbell Snatches 50/35lb

Workout Notes: Today we have a simple 10 minute AMRAP with a little twist on the dumbbell snatch.  We usually alternate reps when we see this movement but today you will complete 10 reps with your left arm before moving to 10 reps with your right arm.  Make sure to drop your hips and keep your back flat each time you pick the dumbbell up from the ground.  You will tap both sides of the dumbbell to the ground between each rep.  Choose a dumbbell that allows you to complete each set of 10 in 1-2 sets.

WOD

Tabata Sit Up
1 Minute Rest
Tabata Front Squat 135/95lb
1 Minute Rest
Tabata Sit Up
1 Minute Rest
Tabata Front Squat 135/95lb

Workout notes: Today’s workout will use the Tabata timer but we will score the workout as you would a traditional amrap.  Complete as many reps as possible during each work period and come up with a total number of repetitions at the end.  The weight you choose for the front squat should be a manageable for sets, but you don’t need to be able to squat continuously for the entire 20 seconds.

1. It’s fun! Yes the workouts are hard and you might not feel like burpees and thrusters are exactly “fun” while you’re doing them, but the overall experience is a blast.
2. Community. You are all a part of the CrossFit Davis community and The Open is a time to celebrate the amazing community that has been built at CFD!
3. It will be a challenge. The Open is an opportunity to step out of your comfort zone and try new things!  Those of you that participated in The Hometown Hoedown know from experience that doing workouts like this WILL push you to be better!
4. A chance to meet new people.  Many of us attend the same class times every week and are only able to get to know a fraction of our wonderful members. The Open gives you the opportunity to mix it up with members you may not know from other classes.  Let the worlds of the evening crew and early birds collide!
5. Be a part of a worldwide competition and the first stage of the biggest CrossFit event of the year. The Open is a rare chance to participate in the same workouts as the best CrossFitters in the world. It is a great reminder that all CrossFItters are the same. Whether we are trying to make the CrossFit Games or brand new to CrossFit, we are each working to get a little fitter day after day, year after year and to ultimately be a better version of ourselves.
6. Connect with the CrossFit community at large and compare yourself to other athletes all over the world. The worldwide leaderboard is pretty cool.  You can create personalized leaderboards by age group, state or even based on how many years you have been crossfitting!
7. Get better at crossfit.  Being judged through a workout and focusing on movement standards can be eye opening and will make you a better crossfitter!
8. An opportunity to Learn.  If this is your first Open you will undoubtedly learn something new about CrossFit and probably about yourself.  
9. Connect with your coaches in a different capacity.  Your coaches will be your judges through the Open.  They will be there to encourage you, to challenge you and to cheer you on!
10. Support others and cheer them on.  Watching people give a workout their all is so exciting! When you’re in a class you’re usually focused on yourself and your own workout.  The Open is a chance to cheer on your friends and other members and watch them push past their limits! It is an experience you won’t want to miss!
11. You might surprise yourself! Many PR’s happen during The Open. Maybe you’ll get your first pull-up, or your first double under! You’ll never know if you don’t try!
12. A chance to be inspired and inspire others. You never know who is watching when you face your fears and challenge yourself!
13. You can track your fitness year to year. This is the 7th year of The CrossFit Games Open.  Each year you can look back and track your progress on the leaderboard.  Ultimately we are only competing against ourselves and The Open gives us a tangible way to see how far we’ve come!
14. Peer Pressure.  Everyone’s doing it. Do it. Sign Up. Come on. DO IT.
15. Beer. Any CrossFit event usually includes a beer or two:) Sudwerk brew will be flowing in week 5!
16. Donuts. Donuts tend to find their way to a Saturday or two during The Open. Who doesn’t love donuts??
17. Party time!! On Saturday March 25th after the last week of workouts we will celebrate with pizza, beer and of course donuts! It’s such a blast and if the Hometown Hoedown is any indication, this year will be the best year yet!

WOD 

For time
100 Wall Balls 20/14lb to 10’/9′
75 Kettlebell Swings 32/24kg
50 Double Dumbbell Step Ups 50/35lb to 24/20″

Workout Notes: Today we’re tackling a chipper.  The workout will start with 100 wall balls before moving on to 75 kettlebell swings and finally finishing with 50 double dumbbell step ups.  The set sizes are all quite large today so pace yourself accordingly.  Choose a wall ball that allows you to hit your desired target height consistently while also making sure to squat to full depth for every rep.  You should be able to knock out decent set sizes with the kettlebell you choose.  It has been awhile since we have done weighted step ups so try several steps up to your box before the workout starts to make sure you are able to keep an upright torso through each rep.

Skill

EMOM for 10 Minutes
Straight set of Kipping Chest-to-bar Pull-ups

For the skill work today we are working on maintaining a set of chest to bar pull-ups for 10 rounds.  If you aren’t quite yet able to perform sets of this skill feel free to jump up for two small sets to get some extra reps in but make sure not to work for anymore that 30 seconds per round. Keep in mind that you will be completing 10 rounds of this skill so even 3-5 reps will add up to quite a few pull-ups.  Watch your hands and switch to strict pull-ups or ring rows if needed.  If you are still working on building the strength to be able to do a chest-to-bar pull up you can choose to work on regular chin over bar pull-ups, kipping swings, ring rows, jumping pull-ups with a slow lower down or a combination of any of these skills!

WOD 

4 Rounds with 90 seconds on each station

[odd] Clean and Jerk 135/95lb
[even] Rest

Workout notes: This workout is a repeat from December 4, 2015! You will perform as many Clean and Jerks as you are capable of in each 90 second interval and then rest 90 seconds after each round.  Your score for this workout will be your total Clean and Jerk reps.  Use this opportunity to work on performing faster and more efficient reps.  Go hard enough during each 90 second interval that you really need the full 90 seconds to recover.  If you find yourself feeling like the rest period is too long, take that as an indication that you might be able to go a little faster!  The weight on your barbell should be a medium weight that allows you to guarantee each rep.  You should be able to do small sets or quick singles with the weight you choose.