Author: cfdavis

  • February 2, 2015

    Strength

    1-1-1-1-1-1

    Power Clean

    Work up to a strong effort power clean.  The lift should start just as you would with a squat clean.  Your back angle should remain static as you pull the bar off of the ground and you should start opening your hips as the bar passes your knees.  Re-bend to receive the bar at your shoulders and let your grip open up slightly.  As the bar gets heavier you should meet the bar at a lower elevation. If things are working correctly your last lift would be a squat clean or close to it.

    WOD

    5 Rounds With 1 Minute on each station

    Row For Calories
    Wall Ball Shots 20/14lbs 10/9′
    Rest

    Start this workout in waves with up to 8 people on the rower and then rotating to the wall ball shots and finally rest.  Treat each movement as a sprint and try to achieve as many reps as possible at both stations.

  • February 1, 2015

    WOD

    10 Rounds for Time
    1 Squat Clean
    2 Front Squats
    10 Push-Ups

    Workout notes: Notice that there is no “benchmark” weight for this workout.  Your score will be your time and your Squat Clean + Front Squat weight.   The total rep count is low and the idea is that you will be testing out a heavier load than what you normally might use in a metcon. Your chosen weight should still be sub maximal but don’t be afraid to go for a weight that is above 60% of your max if you are comfortable with the movements.  Choose a push-up method that best strengthens your arms.  If you can’t perform push-ups with a fully straight and rigid torso, drop down to your knees and try to hold the same standards rather that worming up as your first choice.

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  • January 31, 2015

    WOD

    3 Rounds for Time

    20 Knees-To-Elbows
    40 Kettlebell Swings 24/16kg
    800M Run

    Workout notes:  Think of each round as having two parts.  The first two movements will tax your grip quite a bit so get through them with a strategy that is reasonable for you but remember you have the run for a bit of grip recovery.  Practice kipping your knees to elbows and perform knee tucks or raises if you are new to the movement.  Keep in mind that this is a higher volume workout so if you are new to CrossFit you can scale the volume as well as the movements!

  • January 30, 2015

    Skill

    EMOM  for 10 Minutes
    3 Power Snatch

    Work up to a light weight Snatch and perform 3 repetitions every minute for 10 minutes.  Ideally you choose a weight that allows you to do all three reps in a row.  Be sure to drop under the bar and land in a partial squat for every rep.   If you are going so heavy that this is turning into a metcon drop weight. Focus on technique.

    WOD

    AMRAP in 12 Minutes
    10 Dumbbell Thrusters 45/30lbs
    30 Double Unders
    200M Run

    Workout notes: For this workout you’ll need a pair of dumbbells that you can both front squat and push press for 10 reps each round.  The double dumbbell setup can be awkward so focus on good positioning. Heels on the floor and torso upright.  When choosing a weight remember that an unbroken set is never a requirement but that shouldn’t be out of the question especially when you are fresh.  If you are ready to commit to double unders stick to them for the entire workout even when the going gets tough.  You may get a lower score but you will get a great workout!

  • January 29, 2015

    Skill

    For time

    Row 500M

    Your skill work following your warm up will land mostly in the testing range.  See how fast you can row 500M on the Concept 2.  For classes bigger than 8 we’ll go in heats. Set the damper where you normally do unless you have experience with different settings.  This is a sprint so go close to all out at first and plan on finishing strong.

    WOD

    AMRAP in 20 Minutes

    10 Chest-To-Bar Pull-Ups
    20 Kettlebell Clean & Jerk 32/24kg
    400M Run

    Workout notes: The kipping chest to bar pull-up does require a little more baseline strength than a standard kipping pull-up so scale down to a method that gets you working towards achieving the movement if you don’t quite have it down yet. A “heavier” kettlebell will be difficult for most to handle with one arm. Don’t rely on jerk technique to get you through a heavy kettlebell workout like this. If you can’t push press the kettlebell for a few reps when you are fresh your weight may be too heavy.

     

  • January 28, 2015

    Strength

    Back Squat 8-5-5-5-5-5-5

    Today we’re performing 6 sets of 5 with increasing weight across all sets.  Start light with an an empty bar and make sure you are performing all of your reps to your full range of motion.  We do this not only to warm each joint through it’s entire range but to reinforce proper mechanics.  Maintain an upright and rigid torso through each rep.  Work up to a strong effort set of 5 without hitting failure but be sure to review how to ditch a back squat and use spotters when needed.

    WOD

    3 Rounds for Time
    40 Sit-ups
    30 Walking Lunge Steps
    20 Air Squats

    Workout notes: Simple but effective when performed at high intensity.  Focus on quality mechanics even though the movements are simple.  Your torso should be upright for both the lunges and the squats. Keep your heels on the floor move through the full range of motion for both movements.

  • January 27, 2015

    Strength

    Strict Press 8-5-5-3-3-3-3

    Work up to a strong effort 3 rep overhead press.  For this movement you should maintain extension of the knee and kip as you press the bar overhead.  Most likely the weight you work up to will be much lower than what you would be able to lift with the help of a push press or a push jerk.  Start light and increase in very small increments as this movement falls off fast.
    WOD

    For time
    21-15-9
    Burpee Over the Bar
    Deadlift 225/155lbs

    Workout notes: The burpee will be most difficult when performed with a jump over the bar. You can scale the movement to stepping over if you are not sure that you can safely make the jump.  Use a deadlift weight that is ideally in the 60% range of your 1RM.  You should be able to make it through each round with a few sets.

  • January 26, 2015

    Skill

    EMOM for 10 Minutes
    [odd] Strict Hollow Body Chin-Ups
    [even] :30 Second Handstand Hold

    Our skill work today focuses on pull-up strength and handstand holds.   Without kipping perform a strong effort set of your best hollow body chin-ups on the odd minute.  That means you will hold your palms facing in which will be reverse grip for most.  Holding hollow body will increase the difficulty level significantly.  If you don’t have a strict pull-up yet perform a jumping pull-up with static hold and slow descent back down to full extension.  No assistance bands today if possible!  On the alternate minute perform about :30 seconds of a handstand hold.

    WOD

    AMRAP in 15 Minutes
    5 Power Clean 155/105lbs
    10 Push-Ups
    15 Box Jump 24/20″

    Workout notes: Our workout today is a time prioritized amrap. The suggestion is to use attempt a slightly overloaded weight on the barbell than you might normally in a higher rep metcon.  For this workout choose a weight you can catch in the power position rather than a weight that is so heavy you need to squat clean the bar.

  • January 25, 2015

    Good Luck Nancy at the final day of NorCal Masters!

     

     

    WOD

    For time

    Run 1 Mile
    30 Thrusters 135/95lbs
    Run 1 Mile

    Workout notes: A large part of your time spent will be on the runs today but think about tackling the first mile at a pace that will leave you with something the tank for the heavy thrusters.  Sets of heavy thrusters will be tough so think about hitting that portion of the workouts with small sets and ample rest to avoid getting stuck with single squat clean thrusters.