Author: cfdavis

Today is the last day of the 2014 CrossFit Games NorCal Regional and CrossFit Davis will be in the final heats! Team CFD starts Saturday at 9:50AM with Corey and Kirsten going at 12:25PM and 2:50PM respectively.

Check heat times and follow the action live at http://games.crossfit.com if you can’t make it down.

Day 1 of the CrossFit Games NorCal Regional is in the books and CrossFit Davis made a strong showing on day 1! CrossFit Davis has two individuals and one team competing. Team CFD starts Saturday at 9:24AM with Kirsten and Corey going at 12:48PM and 2:10PM respectively.

Check heat times and follow the action live at http://games.crossfit.com if you can’t make it down.

The CrossFit Games NorCal Regionals kicks off today at the San Jose State Event Center! CrossFit Davis has two individuals and one team competing.  Team CFD kicks off first at 9:20AM with the individuals following later in the afternoon.  You can get heat times and follow the action live at http://games.crossfit.com if you can’t make it down.  Please note that the gym will be CLOSED Saturday and Sunday as most of our coaches will be competing or attending.

Skill

Push Jerk

3-3-3-3-3

Working from the floor perform 5 sets of 3 Push Jerks.  Work on catching the bar with soft knees and rebounding into your next rep.  Keep the load fairly light and work on technique.

WOD

AMRAP in 15 Minutes

Run 400M
30 Wall Ball Shots 20/14lbs 10/9′

Off Ramp WOD

AMRAP in 15 Minutes

Run 400M
30 Wall Ball Shots

Skill

Power Clean

1-1-1-1-1-1-1

Work up to a heavy power clean.  Start light and increase the weight in small increments.  Focus on catching the bar with your elbows up and in a partial squat position. As the load gets heavier you should drop a little bit lower to catch the bar rather than try to yank the bar off the ground. New lifters should keep the load light and work on technique. If your form breaks down you’ve gone too heavy.

WOD

AMRAP in 12 Minutes

5 Strict Handstand Push-Ups *
10 Weighted Step Ups 24/16kg 24/20″
15 Kettlebell Swings 24/16kg

Off Ramp WOD

AMRAP in 12 Minutes

5 Pike Push-Ups(put your feet on your box for an added challenge)
10 Step Ups
15 Kettlebell Swings

* This year the CrossFit games has programmed strict HSPU into the regionals competition and we couldn’t be happier! The strict HSPU helps avoid unnecessary compression on the cervical spine and should be you primary method for performing the HSPU.  The best option for scaling the HSPU is by putting your feet on a box and trying to keep your torso as vertical as possible.  If you are performing the HSPU against the wall use no more than two mats.

Strength

Front Squat

8-5-5-3-3-1-1-1

Build up to a strong effort front squat. If you are new to squatting with the barbell work practice keeping your elbows up and driving through your heels without your chest falling forward.  Your knees should track over your feet and your elbows should be up throughout the lift.  The best lifters will have an upright torso through the full range of motion.

WOD

AMRAP in 10 Minutes

5 L-Arm Kettlebell Squat Clean Thruster 24/16kg
5 R-Arm Kettlebell Squat Clean Thruster 24/16kg
30 Double Unders

Off Ramp WOD

5 L-Arm Kettlebell Squat Clean Thruster
5 R-Arm Kettlebell Squat Clean Thruster
60 Single Unders

Skill

EMOM 8 Minutes
Odd 1 Minute Plank Hold
Even 15 Second L-Sit

WOD

15 Power Cleans 155/105lbs
200M Run
30 Burpee Bar Hops
200M Run
15 Power Cleans 155/105lbs

Off Ramp WOD

15 Cleans
200M Run
30 Burpees
200M Run
15 Cleans

Choose a weight with which you can perform repetitions with perfect form at a steady pace. This shouldn’t be so heavy that you are waiting a long time between reps. Target 8-12 minutes with whatever weight you choose.

 WOD

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Off Ramp WOD

Half “Murph”

800M Run
50 Pull-Ups
100 Push-Ups
150 Squats
800M Run

WOD

6 Rounds for Time

200M Run
10 Toes-To-Bar
15 Front Squats 95/65lbs

Off Ramp WOD

3-6 Rounds for Time

200M Run
10 Sit-Ups
15 Goblet Squats