Author: cfdavis

Happy Thursday CFD’ers!  
We want your input! Make sure to mark the whiteboard at the gym for new class times you’d like to see at CFD!

Strength
5×3 Front Squat

WOD
5 Rounds for time of

21 Barbell Squat Jumps 45/35
12 Kettlebell Swings 24/16

Strength

Max Effort Clean and Jerk

Hey all! It’s Tuesday! That means the 5:30 Class is dedicated to Olympic Lifting. If you normally attend the 5:30 class and are not interested in working on the Snatch or Clean and Jerk come to the 4:45 class or the regular 6:30! Those of you coming to the class at 4:45 should be able to get through a good portion of the gymnastics skill/strength work we’ve got on the menu today. 

Skill/Strength

4 Rounds rotating between each of the following 6 stations station. Rest as needed between stations, focus on form!

1) 30 Second Handstand Hold
2) 5 Straight Double Leg Raises
   • You can do these hanging or from support on a dip station or rings.  Raise your legs to the  L-Sit  position and then back down.  Move through each rep without your feet touching the ground if possible. You can scale these of course!  Low leg raises, double knee tucks, single leg raises or leg extenstion to knee tuck on a box are great ways to scale this movement.
3) 20 Second Superman hold
4) 10 Kipping Swings
5) 20 Second Hollow Hold
6) 3 Strict Chin-Ups with hollow body
   •  Challenge yourself to go chest-to-bar and maintain hollow for each rep.

WOD

AMRAP in 12 Minutes of

400 Meter Run
20 Medball Cleans 
10 Toes to Bar

Work hard and have fun!

Your strength for today:

Push Press

3-3-3-3-3

WOD:

3 times through:

1 min Row (For Calories)

1 min Push Ups

1 min KB Snatch

1 min Sit Ups

1 min Box Jumps

1 min Rest

Your score will be your total reps.  Count each round as you go and record your score during the minute break. Have fun!! 

Sunday Funday! Well that depends on your definition of fun:)

Remember we have classes at 11 and 12 today! 

Skill:

Attempt a new PR at a 5-Set, Unbroken, Double-Under Pyramid

An example would be 5-10-15-10-5. Each set must be unbroken and you must stop the rope between each set.  If you are new to double unders it could be 1-2-3-2-1, if you’re advanced try something that will be a challenge: 30-40-50-40-30 or higher! 

You have 10 minutes to do your best to complete the Double-Under Pyramid.  Don’t get discouraged! This is a great time to put a little pressure on your double unders and see what you can do! 

WOD:

For Time:

15 Power Clean & Jerks, 135/95 lbs
30 Air Squats
12 Power Clean & Jerks, 135/95 lbs
24 Air Squats
9 Power Clean & Jerks, 135/95 lbs
18 Air Squats

Have Fun!! 

The Weekend is here!! Remember we have 2 classes this morning, 8:30 and 9:30 am for CrossFit and 10:30 Olympic Lifting.  Alex is holding the SacTown Throwdown tryouts at 12:00 today! If you signed up to tryout make sure you show up! Can’t wait to hear how everyone does! 

Here’s what we’re doing today! 

STRENGTH:

Deadlift 5×5

Adding 5-10# from your last sets.

WOD:

5 Rounds for time:

7 KB SDLHP 32/24KG

7 Goblet Squats 32/24KG

7 HSPU

Hooray it’s Friday!! The weekend is almost here!!  

Announcement: On Saturday afternoon Coach Alex will be running the tryouts for the SacTown Throwdown teams with a few make ups happening on Sunday and Monday. If you did not put your name on the board, but are interested in trying out for the Novice or Open team please send an email to kirsten@crossfitdavis.com so I can get you the info! Good luck to everyone trying out this weekend! 

STRENGTH:

SNATCH! 

Work up to a heavy single for the day. If you’re new to snatching find your working weight (the weight right under where you start to miss) and work single reps there for consistency. 

WOD:

10-1 

Knees to Elbows

1-10

Thruster 95/65

*With this rep scheme you will do 10 Knees to Elbows and 1 Thruster, 9 Knees to Elbows and 2 Thrusters etc. 

If Knees to Elbows on the bar are difficult for you, try them on the rings! This can sometimes be easier than doing them on the pull up bar.

Nice work in the gym lately guys!! It’s so awesome to see so many of you showing up and working hard!

You all keep us inspired and excited! 

First things first: Run 1 mile! See what you can do! You might surprise yourself!

THEN:

5 min AMRAP

6 Push Ups 

12 Lunges

24 Double Unders

REST 1 MINUTE

3 min AMRAP

6 Wall Balls

12 Med Ball Sit Ups

REST 1 MINUTE

1 min AMRAP

Burpees

HAVE FUN!!

We’re going to focus on skills and technique today in both the warm up and the strength portion of the day. 

After your warm up:

1 min L-sit (or a scaled down version of this)

1 min hollow body hold

1 min plank hold

(Rest 10 seconds between each exercise)

THEN:

Every Minute on the Minute for 10 minutes: 3 Power Cleans

If your technique is solid, see how 75% of your bodyweight feels.  If you are still working on getting comfortable with this movement choose a weight that allows you to keep clean technique through all three reps.  We’re looking for QUALITY here!! As you get tired your technique will become even more important to be able to continue to move the weight efficiently.  If your form starts to break down, drop some weight!

WOD:

15 Minute AMRAP

10 C2B Pull Ups

15 KB Swing 24/16

20 Air Squats 

Hey all! It’s Tuesday! That means the 5:30 Class is dedicated to Olympic Lifting. If you normally attend the 5:30 class and are not interested in working on the Snatch or Clean and Jerk come to the 4:45 class or the regular 6:30! The WOD programmed for today is short so the 4:45 class will have time for the strength as well.

On to the important stuff,

STRENGTH:

Jerk!  Work up to a heavy single for the day

WOD:

21-15-9

Deadlift 225/155

Box Jump 24/20

The Deadlift should be heavy but something you could hit atleast 10 unbroken reps of. Around 50% of your 1RM is a good place to start.