Author: cfdavis

Strength

Front Squat
2-2-2-2-2

Work up to a strong effort 2 rep front squat.  Front squatting requires a good amount of midline stability as well as mobility in the ankle hip and shoulders so think a lot about positions as you practice.  Your chest and torso should remain upright with the weight of the bar carried by your midline. Your elbows should stay up throughout the entire rep.  Initiate the movement by shifting the hips backward and keeping the knees tracking over the toes.

WOD

AMRAP in 10 Minutes
15 Pull-Ups
200M Run

Workout notes: Here’s your chance to play around on our new pull-up structure! We had several custom bars made by rogue that do not have powder coat, they have the feel of the two “speal” bars that we had at the old gym so we now have more of those available for those who like them.  We have several powder coated bars as well for folks who prefer that flavor!  We also made the rig wider so the bars inside are accessible as well. If you are new to pull-ups scale the movement to jumping pull-ups or strict pull-ups with a band.  Use a method with which you can get at through at least 3 rounds.  If you have not seen our new 200M Run it goes out the back door and has a turn around at the metal cage in the back alley.

AMRAP in 20 Minutes
15 Power Clean 115/75 lb
30 Sit-Ups
60 Double Unders

Workout notes: This workout falls in a longer time domain and gives you lots of time to practice double unders!  The power clean is recommended to be light as we have a long workout with higher rep sets.  You should be able to perform that set of 15 in sets with short rest. If you go so heavy that you are starting with single reps, you may have gone too heavy! As always double unders are a challenge so if you are new to them so here is a good opportunity to put some work in. Remember you can always scale the volume of each round if 60 is a daunting number!

Hope everyone’s got their red, white and blues ready for tomorrow! We will have one class at 9:30am ONLY! See you there! #crossfitdavis #4thofjuly

A photo posted by CrossFit Davis (@crossfitdavis) on Jul 3, 2016 at 9:38pm PDT

One class on Monday! Don’t miss it!! #4thofjuly #crossfitdavis #crossfit

A photo posted by CrossFit Davis (@crossfitdavis) on Jul 2, 2016 at 8:22pm PDT

WOD

AMRAP in 20 Minutes
10 Goblet Squats 32/24 kg
10 Kettlebell Swings 32/24 kg
200M Run

Workout notes: This workout is a 20 minute AMRAP so that puts it into a longer time domain than a sprint workout or totally anaerobic weightlifting movements.   Work on a strong effort but sustainable pace for that reason. Choose a kettlebell that you can perform most of the workout in very large sets.  We’re in a new spot so that means we’ll have a new target for the run distances you might normally see.  Come on in today to find out where our new 200M target is!

WOD

for time

18-15-12-9-6
Deadlift 225/155 lb
Burpee Pull-Ups

Workout notes: The deadlift weight for this workout is what you might normally see if you were attempting to “rx’ a workout like the famous CrossFit workout “Diane”.  Today we are combining that deadlift weight and the difficult burpee pull-up with an increase in total volume over Diane.  Using that as a gauge establish a deadlift weight that you can maintain strong effort set sizes. In a higher volume heavy deadilift workout like this the weight should be something that you could perform in large sets.   The burpee pull-up is most effective when performed as a jumping pull-up with a bar just outside your reach. Utilize as much of a strict pull-up as possible.

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Today is moving day! We will be closed all day and opening at 5:30PM to move our gear to the new gym with your help followed by the first workout at the new box! Drinks and celebration to follow! Show up ready to move equipment and workout. Hope to see you all there! [/creativ_alertbox]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Today will be your last opportunity to workout at our current location! Tomorrow, the 1st, we will be closed all day and opening at 5:30PM to move our gear to the new gym with your help followed by the first workout at the new box! Drinks and celebration to follow! Hope to see you all there! [/creativ_alertbox]

Last chance to learn Double Unders at old CrossFit Davis

8 minutes to establish a max set of Double Unders

With 8 minutes on the clock attempt to achieve a straight set of unbroken double unders PR.  If you are new to the movement give yourself plenty of rest to make a strong effort attempt at double unders.

Last WOD at old CrossFit Davis

“The Chief”

Max rounds in 3 minutes of:

3 Power Cleans 135/95lbs
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles

Workout notes: This workout is a  classic CrossFit workout and a CFD favorite.  Score each cycle separately and don’t forget to pace yourself! It’s a good idea to treat this workout like you would a Tabata style workout trying to achieve the same score in each cycle.  You have 19 minute workout and a total of 15 minutes of work so plan for a longer workout!

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please Note: We are moving this Friday!! We will be closed for classes all day. Please join us at 530PM in the current space to help move equipment and participate in our first workout at the new gym! Drinks and celebration to follow![/creativ_alertbox]

Strength

7RM DeadliftWork up to a strong effort set of seven deadlifts.  This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift. Even if you are an experienced lifter you probably don’t have a 7RM recorded and that’s okay! Look at your recent workout in high rep ranges and try to match or beat those efforts.  New lifters should keep the load light 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 as you progress though each set of seven and as you increase in weight.

WOD
5 Rounds with 1 Minute on each station
Two Arm Dumbbell Squat Cleans 45/30 lb
Rowing for Calories
Rest

Workout notes: This workout will be scored like you would score the workout “Fight Gone Bad”. Count your total number of reps at each station and come up with one number for the workout. In this format you are working intervals of very different work. During your first minute you are performing a strong effort anaerobic weightlifting move. Follow that up with an all out row and you should have an effective interval workout.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please Note: We are moving this Friday!! We will be closed for classes all day. Please join us at 530PM in the current space to help move equipment and participate in our first workout at the new gym! Drinks and celebration to follow! [/creativ_alertbox]

Skill

10×1

Lunge Kick to Freestanding Handstand

Have some fun with the skill work today! Make several attempts to kick into and hold a free standing handstand.  For beginners start by just gently rocking up into the upside down position and increase the height of your legs with each attempt.  Don’t go all out in the beginning and turn over too far.  Make sure to start with locked out arms and have a bail out plan or partner assist in place so you don’t come crashing down.
WOD

AMRAP in 20 Minutes
12 Burpees
15 Kettlebell Swings 32/24 kg
18 Wall Ball Shots 20/14 lb 10/9′

Workout notes: Today we have a triplet that hits a longer time domain.  The key to succeeding in a workout like this is starting out at a sustainable pace and attempting to maintain your effort throughout the entire workout.  Control your breathing and use sets that allow you to keep a steady power output for the entire workout.