Category: Workout of the Day

 

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Adjusted schedule for this Sunday! All of our reserved tickets have been sold for the A’s game on Sunday and we are super excited for a fun day of competition and community! You can still purchase tickets to attend on Sunday we just can’t guarantee that you will be sitting next to our group! #crossfitday #oaklandathletics #crossfit #community

A post shared by CrossFit Davis (@crossfitdavis) on Sep 6, 2018 at 12:58pm PDT

Skill

Tabata L-Seat

The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes. In L-Seat we will be sitting on the floor with legs straight and elevated.  The most difficult standard is to hold the legs in the air for the full 20 seconds with your hands on the ground beyond your knees. Putting your hands farther in front of your body will make the movement more difficult.  Most athletes will find this standard very challenging. Scale by bringing your hands back closer to your body.

WOD

AMRAP in 20 Minutes

2 Walking lunge steps 135/95 lb
4 Front squats 135/95 lb
8 Toe-to-bar or 16 Anchored Sit-ups

Workout notes

You have a few decisions to make for today’s workout.  Test out both the lunge and front squat and decide on a barbell weight for both movements. Most of us will want to set the barbell load based on the difficulty of the lunge but be sure to test the front squat immediately after the lunges because the squats will be much tougher when performed that way! We’re pairing this barbell complex with either toe-to-bar or sit-ups.  Chose a movement you know you can perform for twenty minutes under fatigue.  The toe-to-bar will be the “Rx” version of the workout but sit-ups are a great alternative if you haven’t mastered the toe-to-bar yet.  Practice your sit-ups using the strictest movement standard as possible.  Set-up two dumbbells and focus on keeping the knees bent and avoid throwing your arms to generate momentum if possible.  Anchoring in this way and keeping the movement strict will focus on utilizing the hip flexors rather than transferring momentum from the upper body just to knock out reps.

Skill

EMOM for 20 Minutes
[odd] Straight set of kipping HSPU
[even] 3 TnG Power cleans

Our skill work is a little bit different that what we have encountered in the past! We have two difficult skills on the menu but we’ll spend twenty minutes working on them.  This format should give you a lot more rest than you would get if either of these movements were presented in a ten minute EMOM.  You’ll essentially have two minutes between movements which helps to lower the intensity and let you focus on the skill.  Try to hold larger sets of HSPU and if possible bump up the load on your power cleans while still maintaining touch and go reps.

WOD

AMRAP in 5 Minutes
3-6-9-12-15-18…
Kettlebell swings 32/24 kg
Box Jumps 24/20″

Workout notes

Pairing a short high intensity workout with low intensity skill work makes for a great combo!  Your goal for this workout should be non-stop movement at a high intensity. Use a kettlebell weight you could easily complete the round of at least fifteen unbroken while fresh. Do your best to transition quickly and use short rest for this workout.  We’re looking for a short, sprinty all out effort!

Skill

Deadlift
1-1-1-1-1

Work up to a heavy single deadlift today.  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.  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 increase in weight.  Warm up with multiple reps as you build in weight and when the bar starts to feel heavy drop to singles until you’ve hit your max for the day.

WOD

AMRAP in 12 minutes *

Alternating Dumbbell Snatch 50/35 lb

* 6 Burpee pull-ups every 90 seconds

Workout notes

Today’s workout comes in a familiar format but with different timing that we have seen in the past.  We’ll use a ninety second timer and set the clock for eight rounds.  Complete six burpee pull-ups every round and then use your remaining time to score alternating dumbbell snatches.  For the burpee pull-ups use a bar that is just outside your reach such that you need to pass through a portion of a strict pull-up.  Essentially it’s a burpee plus a jumping pull-up.   After you complete all six reps get working on dumbbell snatches.  Your score will be your total number of snatches.

Skill

Front Squat
3-3-3-3-3

Work up to a strong effort 3 rep front squat.  Start light and increase the weight for each set. The focus here should be keeping your torso upright and tracking your knees over your feet. Your elbows should be pointing outward with your chest up.  Actively push your knees out if you feel them caving in so you can reinforce good mechanics.

WOD

AMRAP in 10 Minutes

10 Thrusters 95/65 lb
30 Double unders

Workout notes

Today we have have a moderate duration couplet with the classic double under/thruster combo.  The set size for each round is on the low end so think about weight that you can perform 10 reps in at least 1-2 sets.  If you are performing single repetitions at any point in the workout, you are using a load that is too heavy! Remember that double unders can be scaled by volume if you are new to the movement! Adjust your set size to a number you can an achieve in about thirty seconds.

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REMINDER

We will be open for one class today at 9:30AM!  Regular hours return tomorrow.[/text-with-icon][vc_column_text]

WOD

“Gunny”

for time

1-mile weighted run
50 push-ups
50 sit-ups
1-mile weighted run
50 push-ups
50 sit-ups
1-mile weighted run

Workout notes

This workout is a hero workout coming to us from CrossFit.com. Wear a weight vest, body armor, loaded pack or whatever is needed to load yourself for the runs.  Take the weight off for the push-ups and sit-ups. We’ll use a fifty minute time cap for this workout.  If you are not already out on the last run at the fifty minute mark cap yourself to keep the volume in check.

Command Sgt. Maj. Martin “Gunny” Barreras, 49, of Tucson, Arizona, died on May 13, 2014, of wounds he sustained during an attack on his unit on May 6, 2014. Barreras was well known for his contributions to the successful rescue of Jessica Lynch in 2003. He joined the Marine Corps in 1983 and the Army Rangers in 1988. He was the senior enlisted adviser in the 2nd Battalion, 5th Infantry, 3rd Brigade Combat Team, 1st Armored Division, Fort Bliss, Texas.

He used CrossFit training to improve his fitness and the fitness of his unit. Murph and Griff were among his favorite workouts.

He is survived by his wife, Melinda; daughters, Amice and Victorria; and son, Calvin.[/vc_column_text][/vc_column][/vc_row]

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REMINDER

We will be open for one class tomorrow, Labor Day at 9:30AM and closed for the rest of the day. Regular hours return Tuesday.[/text-with-icon][vc_column_text]

WOD

4 Minutes on each station 1 minute rest between each

Kipping HSPU
Air assault bike for calories
Rope Climbs
Row for calories

Workout notes

We have two difficult skills and two monostructural movements on the menu today.  You will four minutes to work at each station accumulating as many reps as possible. The handstand push-ups and rope climbs will be the most difficult movement. Scale to a standard you can work throughout the four minute period without hitting failure.  On the bike and rower you will be able to step up the intensity so start at a strong effort pace and try to hold it for the entire interval.

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We will have ONE CLASS on Monday September 3rd at 9:30AM! Don’t miss it! #crossfitdavis #laborday #3dayweekend #TGIF

A post shared by CrossFit Davis (@crossfitdavis) on Aug 31, 2018 at 8:54am PDT

WOD

for time *

100 Pull-ups
1 Mile Run
100 Wall ball shots 20/14 lb 10/9 ‘

*30 Minute time cap

Workout notes

This workout is a task priority chipper with three movements that are very difficult!  We start the workout with the hardest of the three. If you are new to CrossFit or working on your pull-ups scale the volume to 75 or 50 reps and scale the movement to a standard you can maintain for the entire set.  The run distance and wall ball volume can be scaled as well. Be smart and choose numbers that match your current capacity. Never be afraid to scale in order to maintain intensity!

CROSSFIT DAY AT THE A’S

Come out September 9th and cheer on both the A’s and some of your fellow CFD members!  The competition will start at 9:30AM inside the stadium with a BBQ to follow.  Your game ticket gives you access to both and includes an Oakland Athletic’s CrossFit Day t-shirt! Friends and Family are welcome!

Purchase tickets with your zen planner account here.

Skill

Back squat
7-7-7-7-7

Today we’re performing 5 sets of 7 Squats working up to a heavy set. This rep range may be unfamiliar territory so spend some time thinking about how you would perform a large set of heavy squats. The best strategy is to take a moment to take a few slow and deep breaths at the top of every rep to allow some recovery before you start your next rep.  This will help you to avoid hitting failure. A weight that is in the 70% range would be appropriate for more experience lifters.  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.   You should NOT be hitting failure on this but just in case be sure to review how to ditch a back squat and use spotters when needed. Please respect other lifters during their sets by waiting rather than walking in front or behind them.

WOD

AMRAP in 7 Minutes

10 Alternating dumbbell snatch 50/35 lb
4 Burpee box jumps 24/20″

Workout notes

This workout is a short and sweet couplet of two high intensity movements.  The rep counts are on the small side in each round so scale the dumbbell to a weight you could complete a set of ten unbroken while fresh and the box jump to a height that you can keep the intensity high by completing reps in quick succession.  The snatches can be done as TnG if you choose, but either way make sure it is a weight you can perform quick repetitions with little rest.

CROSSFIT DAY AT THE A’S

Come out September 9th and cheer on both the A’s and some of your fellow CFD members!  The competition will start at 9:30AM inside the stadium with a BBQ to follow.  Your game ticket gives you access to both and includes an Oakland Athletic’s CrossFit Day t-shirt! Friends and Family are welcome!

Purchase tickets with your zen planner account here.

Skill

EMOM for 10 Minutes

1 Slow pull-squat snatch + squat snatch

Today’s skill work is a barbell complex with two styles of snatch. Start by pulling the bar from the floor keeping your hips low and back upright while practicing accelerating from the floor in a slow and controlled fashion. As the bar passes your knees, violently open the hips to create vertical drive and quickly drop into a full squat receiving the bar overhead.  Reset the bar on the floor and perform a full speed squat snatch hitting the same positions as the slow pull snatch.  This is technique work so use a challenging weight but remember that you should be below maximal effort.

WOD

AMRAP in 10 Minutes

10 Push-ups
20 Sit-ups

Workout notes

Today we have a super simple but classic pairing of two fundamental calisthenic movements!  In this format you’ll be essentially fatiguing different muscle groups with each movement so practice quick transitions to utilize that little bit of recovery. If you are scaling push-ups remember to keep them strict either on your knees or using a box. Avoid progressive scaling as you get deeper into the workout.

CROSSFIT DAY AT THE A’S

Come out September 9th and cheer on both the A’s and some of your fellow CFD members!  The competition will start at 9:30AM inside the stadium with a BBQ to follow.  Your game ticket gives you access to both and includes an Oakland Athletic’s CrossFit Day t-shirt! Friends and Family are welcome!

Purchase tickets with your zen planner account here.

Skill

Tabata Kipping Toe-to-bar
1 Minute rest
Tabata arch hold

We’re working on two basic gymnastic movements today.  We’ll use the Tabata interval timer which is eight rounds of twenty seconds work and ten seconds rest.  For most of us that will be one set of toe to bar or kipping swings in every round.  Start at a moderate effort and try to maintain the same number of reps for all eight rounds.  Take a minute rest and work on holding arch or superman for as much of the work period as possible for another eight rounds.  If you want to increase the difficulty hold a pvc with arms straight and at shoulder width.

WOD

3 Rounds for time

400M Run
21 Box Jumps
12 Power cleans 185/135 lb

Workout notes

Today we have another workout for time.  Yesterday we featured a lighter barbell with large set sizes and today we’re loading up the bar a little heavier and reducing the reps.  Most of us will want to perform quick singles with short rest between each rep.  If you are up for challenging yourself at a heavier weight than you normally use in a metcon load the bar to a weight that is just above the 60% range of your 1RM.