Author: cfdavis

THANK YOU from Coach Kirsten!!

I am happy to report that I finished the Nor Cal Regionals in 14th place! This was one of the most fun and exciting weekends of my life and it would not have been the same without all the incredible support from all of you at the gym! Thank you to all of you that gave up your weekend to come cheer for me! Your cheers, smiles, signs (and awesome t-shirts) made the weekend absolutely unforgettable! Our gym is amazing because of the people that are in it. Thank you to each and every one of you for making CrossFit Davis the best! 

Our 5:30 class today is dedicated to Olympic Lifting. Regular CrossFit classes at 4:45 and 6:30

Strength

EMOM for 10 Minutes

Odd Plank Hold
Even Rest

WOD

10-1 Power Clean 155/105lbs
1-10 Toes To Bar

Happy Memorial Day! Remember that we are running classes today at 10, 11 and 12 only. 

In years past we have run “Murph” on Memorial Day.  Today we’re going to do it a little differently.  The WOD for today is still going to be Murph. Only this time we’re going to have you guys do it in groups of 2, 3 or 4.  The amount of people in your group is up to you based on how much work you choose to do today.  You can break up the reps however you would like between you and your partner/team.  Only one person may be working at a time.  So choose a friend and have fun!

“Murph”

1 mile run

100 Pull ups

200 Push Ups

300 Squats 

1 mile run

This workout is in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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. 

Reminder that Monday is Memorial Day! We will be running classes at 10, 11 and 12 ONLY. No evening classes. Enjoy the Holiday!

Skill

Use 10 minutes to establish a new PR at the infamous Unbroken Double Under Pyramid.  Increase each step of your last pyramid by 1-10 reps.  Ex 5-10-15-10-5 

Double Unders are a great way to build stamina and you are sure to see them at every level of CrossFit competition!

WOD

Get a taste of what it would be like to be on a team at regionals!

Complete the following for time.

30 Wallball 20/14lbs 
30 Chest To Bar Pull-Ups
30 Pistols
30 Dumbell Snatch

CrossFit Davis is closed today so our coaches can attend the NorCal regional.  

NorCal Regionals start TODAY!! Remember that the gym will be CLOSED tomorrow to allow our coaches to be in Santa Rosa to cheer on Kirsten!  Hope to see you guys there! 

Friday Regionals Schedule: Women’s heats begin at 10:15 and 2:30  

Saturday: Women’s heats begin at 10:30 and 4:00. 

Sunday: Women’s heats at 9:50 and 2:20

*Teams go first and Mens heats are after the Women all weekend.

There are 2 pop up tents set up at “tent city” for everyone to hang out between WOD’s. Bring chairs and come find us! Parking is 6$ and you are allowed to bring water bottles and packed food from home. No coolers, alcohol or take out from restaurants. 

Strength

3RM Overhead Squat

WOD

“Jackie”

Row 1000M
50 Thrusters 45lbs*
30 Pull-Ups

*The benchmark weight for both men and women is 45lbs. 

How do your scores compare to the athletes competing today in Santa Rosa?

NorCal Regionals are happening this Friday-Sunday in Santa Rosa!  Over the next few days we’ll work some of the events into our regular programming.  Use this opportunity to compare yourself to Northern California’s premier Crossfitters.  

If you are coming out this weekend to cheer on coach Kirsten be sure to bring some supplies.  We don’t know what the facilities will be like so come prepared! Bring water, chairs, sunscreen and whatever else you might need.

Strength

Kipping skills practice, Work on refining your  kipping or butterfly pull-up and/or  muscle-up on the bar or rings.   You’ll need efficiency, skill and strength to get multiple reps on the rings. 

Do 5 sets for max reps on the rings or use bands for assistance and work on the transition. If you aren’t quite there yet get some work in on your pull-ups and dips. 3 max sets of pull-ups and dips as strict as possible.

WOD 

“2013 CrossFit Regionals Event 5”

For time

21-15-9 of

Deadlift 315/205lbs
Box Jump 30/24″

Strength

EMOM 14 Minutes

Odd 3 Power Snatches ~ 60% of 1RM

Even Max Set of Toes To Bar (choose a number you can sustain through each round)

WOD

For time

100/50/20 Double Unders
75 Push-ups
50 Wall Ball
25 Box Jumps

It’s Tuesday! Remember, today our 5:30PM class is dedicated to Olympic Weightlifting.   CrossFit classes are at 4:45PM and 6:30PM 

Strength

3×5 Push Press

WOD

20 Minute AMRAP

400M Run
20 Kettlebell Swings  24/16kg
10 Weighted Step-Ups 24/20″ 24kg/16kg (hold your kettlebell goblet style and alternate legs)

Rest 60 Seconds between rounds.

Strength/Skill

EMOM 14 Minutes

Odd 3 Deadlifts ~70%

Even Max Set of Unbroken Pull-Ups . Choose a number that you can maintain each round. 

WOD

5 Rounds for time of

15 Burpee
10 Hang Cleans 135/95lbs

The noon class today will be Gary’s last WOD with a potluck/BBQ to follow! Bring a dish to share if you’d like.  Meat and drinks will be provided. All are welcome! 11 am class will run as usual.

THERE WILL BE NO FREE INTRO CLASS TODAY AT 1:00

We wanted to help Gary out with some last minute training tests to send him out strong and ready for what the Airforce has in store for him! Have fun guys and make sure to wish Gary well on his new and exciting adventures! 

Test

1 Mile Run for time.

WOD

AMRAP in 15 Minutes

25 Push-ups
20 Sit-ups
15 Box Jumps 24/20″