Category: Workout of the Day

Thanks to everyone who came out last night to celebrate Baby Schmidt! Everyone crushed the workout and we had so much fun spending time with all of you! What an amazing community we have at CFD! #crossfitdavis #community #CFDisTHEplacetobe

A post shared by CrossFit Davis (@crossfitdavis) on Feb 3, 2018 at 9:07am PST

Skill

EMOM for 10 Minutes
1 Squat clean

Today we’re going heavy and working up to a strong effort squat clean.  If you are new to the lift start by catching the bar in the power position and slowly riding the bar down into the bottom of your squat.  Start with your feet beneath your hips as you pull from the floor and widen your stance to shoulder width as you receive the bar and descend into your squat.  If you know your 1 rep max plan for a PR attempt in the 10th minute if things are feeling good!

WOD

AMRAP in 15 Minutes
10 Strict Press 95/65 lb
20 Front Squat 95/65 lb
10 Strict press 95/65 lb
200M Run

Workout notes

Today’s workout has three different movements combined into a format that should give you an opportunity to build capacity in several different domains.  Each round has a total of 20 strict presses and 20 front squats.  Your capacity with the strict press should determine your load for the workout.  Without the assistance of the core/legs to drive the bar upward the difficulty of pressing overhead increases by a great deal.  We’ll break up the 20 presses into two sets of 10 with 20 front squats in between. The benchmark load is light for both movements so you should be able to complete each movement in 1-2 sets with your chosen weight.  Break up the rounds as needed but ideally you should be able to perform 10 presses and 20 squats unbroken when you are fresh with your chosen weight.  Use the 200 meter run as a bit of recovery but push hard to get back in the gym as quick as possible once you have recovered.

WOD

5 Rounds for time

Uneven farmer carry to building corner*
500M run**

*  Travel clockwise around complex leaving kettlebells at progressive corners
** All the way around the 2121 2nd St property.

Workout Notes: The goal for this workout is to farmer carry two objects around the entire property for a total of 500M while also running 2500M. The 500M loop is out the back door of CrossFit Davis traveling all the way around the property and returning.  Start with both objects and travel to the northwest corner of the C building.  Place your items on the ground and then run around the property until you return to the objects.   Pick them up and travel to the northeast corner of the C building and so on until you complete the entire 5 Rounds.  With this setup your first and last carries will be the shortest and the 4th, along Second St. will be the longest.  Please be sure stow your items out of the way of vehicle traffic on the property and off of the sidewalk.  Your 5th farmer carry should end with both objects at the back door and you have one 500M loop to complete.  Have fun and enjoy the sunshine!

WOD

AMRAP in 20 Minutes

5 Power Snatch 115/85 lb
100M Run
30 Double Unders

Workout notes

Today’s workout is a long duration triplet with two very difficult movements.  We have a moderately loaded power snatch and a set of 30 double unders every round.  Advanced athletes can try to perform the snatches in sets of 5 using the 100M run as a little bit of recovery prior to knocking out the double unders. If you are still working mastering double unders, scale the volume to a number of reps you can achieve in about 45-60 seconds.

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Please note

Reminder that tonight we will be holding one evening class at 5PM to celebrate the baby coming soon for Coach Corey and his wife Katie! The workout will start at 5:30 but please arrive early to allow for a group warm-up and workout set up! Bring a package of diapers for the parents to be and your name will be entered into a raffle for a prize! Celebratory food and drinks to follow the workout! All are welcome! Morning class schedule will be normal![/text-with-icon][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text]

Don’t forget! Tomorrow we are canceling all of our evening classes and will have one big fun class at 5:30 to celebrate the new baby coming soon for Coach Corey and his wife Katie! Show up at 5:00 to allow for warm-up etc and the workout will begin at 5:30! If you want to get the workout done in an earlier class just join us for celebratory food and drinks afterwards! Would love to see all of you there! And don’t forget a package of diapers for parents to be to have your name entered in a raffle for a prize! #crossfitdavis #babyschmidt #deadliftsanddiapers #babiesandburpees #community

A post shared by CrossFit Davis (@crossfitdavis) on Feb 1, 2018 at 8:55am PST

Skill

Tabata knees to elbows

For today’s skill work we’ll be attempting knees to elbows using the Tabata timer.  We’ll have 8 total rounds of 20 seconds on and 10 seconds off.  For most athletes that will mean trying to perform one set during every round.  We often have skill work like this on the minute timer so this should be quite a challenge as you will have two attempts every minute.  If you are new to kipping swings practice alternating between arch and hollow while hanging from the bar and eventually work on driving your knees up to your elbows.

WOD

10 Rounds of
30 Seconds deadlifts 225/155 lb
30 Seconds rest
30 Seconds burpees
30 Seconds rest

Workout notes

Today’s workout is an interval style workout with thirty seconds of work at two stations.  The total workout time is twenty minutes so even though we have short bursts of work remember that when are choosing your load for the deadlifts.  The potential is here for a large number of repetitions so limit the total volume and go easy early if you are new to CrossFit or either movement.[/vc_column_text][/vc_column][/vc_row]

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Please note

We will be holding one evening class tomorrow the 2nd at 5PM to celebrate the baby coming soon for Coach Corey and his wife Katie! Workout will start at 5:30 but please arrive early to allow for a group warm-up and workout set up! Bring a package of diapers for the parents to be and your name will be entered into a raffle for a prize! Celebratory food and drinks to follow the workout! All are welcome! Morning class schedule will be normal![/text-with-icon][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text]

Skill

Back Squat
10-10-10

Today we’re performing 3 sets of 10 Squats working up to a heavy set. This rep range is probably 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

for time

30-21-12 *
Kettlebell Swing 32/24 kg

* 200M Run after every round

Workout notes

Today’s workout is a task priority couplet which should end up as a shorter duration workout.  For most athletes the workout will feel very much like a sprint. Choose a kettlebell load that allows you to perform each round in 1-2 sets. If you are attempting a heavier load than you normally swing consider performing the swings to eye level rather than going all the way overhead.[/vc_column_text][/vc_column][/vc_row]

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Please note

We will be holding  one evening class this Friday the 2nd at 5PM to celebrate the baby coming soon for Coach Corey and his wife Katie! Workout will start at 5:30 but please arrive early to allow for a group warm-up and workout set up! Bring a package of diapers for the parents to be and your name will be entered into a raffle for a prize! Celebratory food and drinks to follow the workout! All are welcome! Morning class schedule will be normal![/text-with-icon][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_video link=”https://youtu.be/x6_M1UdCJTM”][vc_column_text]

Skill

Tabata Hollow Rocks

There are many ways to scale the hollow rock. Try to hold the position for each interval and scale by pulling in your arms, one or both legs.  Use the method that best lets you hold the position for the full 20 seconds.

WOD

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Workout notes

Today’s workout is a classic CrossFit triplet with three fundamental bodyweight movements. The set size for each movement is small so the priority should be moving quickly from movement to movement and choosing a sustainable pace with the more difficult pull-ups and push-ups.  Scale the push-ups by working from the knees or using a box to elevate your hands.  Perform banded, jumping pull-ups or ring rows if you are still working on getting an unassisted pull-up. The total round count could will be fairly high so scale accordingly.[/vc_column_text][/vc_column][/vc_row]

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Please note

We will be holding  one evening class this Friday the 2nd at 5PM to celebrate the baby coming soon for Coach Corey and his wife Katie! Workout will start at 5:30 but please arrive early to allow for a group warm-up and workout set up! Bring a package of diapers for the parents to be and your name will be entered into a raffle for a prize! Celebratory food and drinks to follow the workout! All are welcome! Morning class schedule will be normal![/text-with-icon][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text]

Skill

EMOM for 10 Minutes

Hang power clean from above the knees + Hang power clean from below the knees

Today’s skill work is a two position barbell complex of hang power cleans.  For the first rep deadlift the bar and then lower the bar to above your knees and perform a hang power clean. For the second rep lower the bar to below back to arms length and descend until the bar is below your knees. Perform another hang power clean for dropping the bar.  Remember to review the “hook” grip.  Locking the thumbs will help a lot on this skill work.  Remember that the fact we’re hitting two positions and performing power cleans will increase the difficult of this when compared to your max effort clean so be conservative!

WOD

for time

15-12-9-6-3

Power clean 155/105 lb
Box Jump 24/20″

Workout notes

Our workout today is a task priority couplet with a high volume of moderate barbell work. You should have a good idea what the benchmark load will feel like after the skill work today. We are taking all the reps from the floor so you can start the workout with singles and work on holding a steady pace. This workout is a sprint when compared to a workout like we had yesterday to keep the intensity up and go for it! There’s nothing wrong with trying to move fast but be carful with those box jumps!

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Mark your calendars! Next Friday (2/2) instead of evening classes we will be celebrating the arrival of Coach Corey and Katie’s baby girl with a workout and food and drinks! Arrive at 5pm and bring a package of diapers for the parents to be and get your name entered into a raffle! Workout will start at 5:30 with food and drinks to follow! All are welcome!! #crossfitdavis #babyschmidt #community #deadliftsanddiapers #babiesandburpees

A post shared by CrossFit Davis (@crossfitdavis) on Jan 26, 2018 at 3:48pm PST

SKILL

10×1 Lunge Kick to Freestanding handstand OR Handstand Walk practice

Have some fun with the skill work today! Make several attempts to kick into and hold a free standing handstand.  For beginners start by just gently rocking up into the upside down position and increase the height of your legs with each attempt.  Don’t go all out in the beginning and turn over too far.  Make sure to start with locked out arms and have a bail out plan or partner assist in place so you don’t come crashing down.  If you are new to this skill start against a wall with some handstand holds or wall walks if you are not quite ready to kick up yet.  If you are comfortable kicking in to a freestanding handstand on your own spend todays skill work time practicing walking on your hands!

WOD

7 Rounds of 2 Minutes on 1 Minute off

6 one arm alternating dumbbell snatch 50/35 lb
4 one arm dumbbell thrusters 50/35 lb *
2 one arm alternating dumbbell burpee deadlifts 50/35 lb

* alternating arms each ROUND e.g. 4 left arm, 4 right arm etc…

Workout notes

Today’s workout is in the same format as the classic CrossFit workout “The Chief”.  This workout is essentially seven AMRAPs with one minute rest between each effort.  The priority here is unilateral weightlifting work with a single dumbbell. Your score will be the total number of completed rounds you accumulate plus any additional reps.  Start each two minute AMRAP on the snatches.  The rep counts in each set are low but the volume will add up so if you new to CrossFit consider scaling to four or five cycles rather than all seven.  For safety reasons we’re going to ask that you transfer the dumbbell BELOW chin level rather than overhead if you decide to perform the snatches as touch-and-go.  When it comes to the thrusters switch arms every ROUND performing 4 consecutive reps on one arm.   Start with either arm but switch every time you get back to the thruster. Each two rep round of the burpee deadlift gives you the opportunity to complete one rep with each arm for that movement.

WOD

In teams of 2, using a running clock.

at 0:00

Run 1000M with a medball 20/14 lb

at 7:00

AMRAP of
10/7 Calorie air assault alternating with your partner

at 14:00

AMRAP of

15/10 Calorie row alternating with your partner

at 21:00

Run 1000M with medball

Workout notes

Today’s workout is a long time domain workout with several monostructural pieces.  This workout can be performed in groups of 2-3.  If you decide to pair up with a partner keep in mind you will have a little less rest between bouts on the medball run, bike and row so that version could potentially have a slightly higher level of difficulty.   We’ll all start out with a medball run trading off with your partner(s) as you see fit.  When you get back to the gym spend your remaining time recovering and then start on either the row or the bike at the 7 minute mark.  For these two elements we’re looking for essentially some high intensity interval efforts trading off with your partner(s).  After you complete your bike or row head out on another 1000M run with your medball in tow.   Your score will be the total rounds you complete on the bike and row as well as the two times for your 1000M runs.  Have fun and enjoy some California sun!

Gym Closed Today

Please note  we will be closed all day today while we host the CrossFit Adaptive seminar.