Category: Workout of the Day

WOD

For time
30 Clean and Jerks 135/95lb
1 mile run
30 Clean and Jerks 135/95lb

Workout Notes: Most of your time will be spent with the barbell for today’s workout. You will start the workout with 30 Clean and Jerks AKA the well known CrossFit workout “Grace”. Take off on a 1 mile run after your first set of 30 Clean and Jerks and when you get back you’re right back on the barbell for another set of 30.  Make sure to choose your weight wisely here as you will be completing 60 total reps.  The jerk will likely be the tougher part of the movement so if the weight feels heavy overhead from the start you have likely gone too heavy. Choose a weight that allows you to complete small sets or quick singles.

A post shared by CrossFit Davis (@crossfitdavis) on Jun 1, 2017 at 8:43pm PDT

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]PLEASE NOTE: The 6:30pm class will be canceled tonight! Come out to @sudwerkbrew to celebrate with Kirsten anytime between 5:30-9! Kid friendly and all are welcome! ………. I imagined this moment so many times. A dream this big is never realized alone. Thank you to every single member of @crossfitdavis for being such a huge part of this journey, you guys keep me going and your cheers this weekend and for the last 5 years mean more to me than I can explain. [/creativ_alertbox]

Skill

Front Squat
3-3-3-3-3

Today we’re working up to a strong effort 3 rep front squat.  With the front squat we want to focus on keeping the elbows up and chest as upright as possible.  As with any kind of squatting you’ll want to practice keeping your knees out and tracking over your feet. Remember to release the grip on the bar a bit in the front squat and load the bar onto your torso which should help you keep your elbows and chest up. If you have a mobility problem holding you back from keeping your elbows up you can always try crossing your arms across the bar or modifying that in some way.

WOD

AMRAP in 8 Minutes
20 Air Squats
40 Double Unders

Workout Notes: Today’s workout is a simple couplet.  Make sure to hit full depth on all of your squats as well as standing tall to complete each rep.  Don’t sacrifice good clean reps for speed on this movement. The double under can be a difficult movement for people, especially under fatigue and with tired legs.  If 40 is a big number for you, choose to cut the number down to a more manageable set rather than reverting to singles.  Even 5 double unders per round will be more beneficial than 80 singles.  If you have never done a double under before you can perform 80 singles with a double under attempt every 10 reps. Move fast and focus on quick transitions!

[creativ_alertbox icon=”” colour=”red” custom_colour=””]There will be NO 6:30PM Class on Friday. Everyone is invited to Sudwerk on Friday anytime between 5:30 and 9pm. All of you are a huge part of what Kirsten accomplished this weekend and she wants to celebrate with you! Come grab a beer or just stop by and say hi! We’d love to see you![/creativ_alertbox]

Skill

EMOM for 10 Minutes Straight Set of Kipping Toes To Bar

Use this time to practice your kipping swing and toe-to-bar with a kip. If you are new to the movement start by alternating between the hollow and arch position on the bar and follow that by pulling the knees in and up to the chest. Remember that this is skill practice and we have a high volume of shoulder work today so don’t start with a max set or use this to test your overall work capacity!   Start with small sustainable sets and try to maintain that effort across a the entire 10 minutes.

WOD

For time*

40-30-20-10
Sumo Deadlift High-Pull 65/45 lb
Push Press 65/45 lb

*20 minute time cap

Workout notes: The loading on this workout is light and lean! That means you should be moving the barbell in large sets and with perfect movement. As you warm up, scale the load to something you can move in at least 15 reps while fresh. Larger sets may be possible during the workout but that may not necessarily be a good idea. There is a 20 minute time cap for this workout, but if you select your weight appropriately you shouldn’t have a problem beating the time cap.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]There will be NO 6:30PM Class on Friday. Everyone is invited to Sudwerk on Friday anytime between 5:30 and 9pm. All of you are a huge part of what Kirsten accomplished this weekend and she wants to celebrate with you! Come grab a beer or just stop by and say hi! We’d love to see you! [/creativ_alertbox]

Skill 

EMOM for 10 Minutes
1 Power Snatch + 1 Hang Power Snatch

Use this opportunity to work on your power snatch technique.  Practice creating vertical hip drive  as the bar passes your knees and then drop under the bar and into a partial squat to catch the barbell overhead.  Your second rep will be from the hang position.  You can choose to hang on the the bar after your first rep and carefully bring the barbell back down to the hang position by unwinding your lift.  If you choose to drop the bar between reps you will need to snatch deadlift the bar up to the hang position before your 2nd lift.  Now would be good time to review the hook grip!  Working from the hang and power position increases the difficulty level of your lift so work in the 60-65% range of your max and be conservative with your increases.

WOD

For time*
15-21-27-21-15
Kettlebell Swings 32/24kg
*200m run between each set

Workout Notes: Today we are tackling the kettlebell swing with a few short runs to break up the sets. Do your best to keep your runs quick while allowing your grip to recover before you get back to the kettlebell.  Choose a kettlebell that allows you to get the sets of 15 and 21 done in 3 sets or so.  If you have been thinking about bumping up your kettlebell weight, consider trying out a Russian style swing with a heavier weight rather than scaling to a lighter kettlebell.

A post shared by CrossFit Davis (@crossfitdavis) on May 29, 2017 at 7:47pm PDT

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Congratulations to all four of our regional athletes this weekend! Ryan finished the weekend in 18th and Mariah in 12th! Kirsten took 2nd and Jeff finished 4th which moves them on to the CrossFit Games![/creativ_alertbox]

Skill

Handstand Work

Choose a handstand skill to work on today. You can also choose to work on your freestanding handstands, handstand walking, handstand holds or wall walks. There is no time or rep requirement for the completion of this skill work so the emphasis should be on quality positions.  For a wall walk ascend as high as you can into a wall facing handstand and hold that position. As you get stronger in this position you’ll have your belly to the wall, pressing up with active shoulders. If you can, remain in that position for 10 seconds and then come down under control. Rest as much as needed between reps. You can also choose to 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 getting comfortable with this skill you might be ready to try walking on your hands! If you’re not quite ready for either of these skills practice kicking into a handstand against the wall.

WOD

5 Rounds for reps with one minute on each station

Row for Calories
Burpees
Box Jumps 24/20″
Rest

Workout notes: Today’s workout will be scored like you would score the workout “Fight Gone Bad”. Count your total number of repetitions completed across all 5 rounds and come up with one total score.  In this workout we are performing intervals starting on the rower.  Choose a pace here that allows you to move right into the burpees without much of a break.  After the burpees you will move on to box jumps for your final minute before you rest.  Spend the whole minute working and try to find a pace here that is sustainable.  For all of today’s movements try to focus on moving consistently rather than sprinting at any point and then stopping to recover.

WOD

“Murph”

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

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

Workout notes: Alternatively you can attempt Murph with a partner to decrease the volume of.  Run the opening and finishing mile with your partner and split up the Pull-Ups, Push-Ups and Squats

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

These 4 are feeling good and ready to take on Day 3! All the cheers from the stands and from afar are keeping them going! CFD is something special! #crossfitdavis #crossfit #californiaregional #delmar

A post shared by CrossFit Davis (@crossfitdavis) on May 27, 2017 at 8:30pm PDT

[creativ_alertbox icon=”” colour=”red” custom_colour=””]PLEASE NOTE THE FOLLOWING SCHEDULE ADJUSTMENT FOR THIS WEEKEND:

Sunday-5/28: No Gymnastics or Free Class Today!
Monday-Memorial Day: Classes at 9:30 & 11AM ONLY.[/creativ_alertbox]

WOD

5 rounds of

3 minutes on 1 minute off

5 Power Cleans 135/95 lb
30 Double Unders

Workout notes: This workout will be scored similar to how you would score the infamous CrossFit classic “The Chief”.  Accumulate as many rounds and additional reps in each 3 minute period.  You will be working for a total of 15 minutes so consider this a longer workout and pace yourself early on. Scale the barbell load and the double under numbers to something you can sustain well into the workout.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]PLEASE NOTE THE FOLLOWING SCHEDULE ADJUSTMENT FOR THIS WEEKEND:
Saturday-5/27: No 10:30AM Open Gym
Sunday-5/28: No Gymnastics or Free Class
Monday-Memorial Day: Classes at 9:30 & 11AM ONLY.[/creativ_alertbox]

WOD

2 Rounds for time

1000M Run
50 Thrusters 45/35 lb
30 Burpees

Workout notes: Our workout today is two rounds of a triplet similar to the classic CrossFit benchmark “Jackie”. We start with a long monostructurial piece and then move to high rep light weightlifting and bodyweight movements. Two rounds of this format is a difficult challenge! Be prepared for your second round to feel considerably different than the first! Focus on moving at a steady pace through the entire workout. If you are not used to a workout of this volume you can choose to scale the workout to just 1 round for time.

The fun starts tomorrow! You can watch Ryan at 12:30, Jeff at 1:00, Mariah at 1:30 and Kirsten at 2:00! Watch all the action at games.crossfit.com! #crossfitdavis #crossfit #californiaregional #delmar

A post shared by CrossFit Davis (@crossfitdavis) on May 25, 2017 at 9:45pm PDT

[creativ_alertbox icon=”” colour=”red” custom_colour=””]REGIONALS WEEK SCHEDULE ADJUSTMENTS: There will be a few adjustments to the schedule this weekend as many of us will be heading to the California Regional Competition in San Diego! Please note the following scheduling changes this week:
Friday-5/26: No 6:30PM Class
Saturday-5/27: No 10:30AM Open Gym
Sunday-5/28: No Gymnastics or Free Class
Monday-Memorial Day: Classes at 9:30 & 11AM ONLY.[/creativ_alertbox]

Skill

EMOM for 10 Minutes
3 Power Cleans

Work up to a moderate weight Power Clean and perform 3 repetitions every minute for 10 minutes.  You can use this opportunity to practice performing repetitions as “touch and go”  or do three quick singles following yourself for the second and third rep.  For a power clean you’ll catch the bar in a partial squat dropping as low as is needed.  If you end up breaking parallel you have lifted correctly but have possibly gone a little too heavy.  Focus on getting your elbows around quickly so that you catch the bar at your shoulders.  Practice utilizing the “hook” grip and you might find that your pull feels stronger and more secure off the floor.

WOD

For time

50-40-30-20-10
Kettlebell Swing 32/24 kg
Sit-up

Workout notes:   Today’s workout has a high number of heavy kettlebell swings and sit-ups so if you are new to crossfit or this level of volume, consider cutting the volume by leaving off the first round.  Sit-ups tend to be one of the movements that can leave people exceptionally sore! When swinging a kettlebell you should always be under control and able to safely return the kettlebell to the floor.  If you are just getting used to a new weight try performing “russian” style swings by just bringing the kettlebell to eye level.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]REGIONALS WEEK SCHEDULE ADJUSTMENTS: There will be a few adjustments to the schedule this weekend as many of us will be heading to the California Regional Competition in San Diego! Please note the following scheduling changes this week:
Friday-5/26: No 6:30PM Class
Saturday-5/27: No 10:30AM Open Gym
Sunday-5/28: No Gymnastics or Free Class
Monday-Memorial Day: Classes at 9:30 & 11AM ONLY.[/creativ_alertbox]

Skill

Alternating Tabatas of
Hollow Rock or Hold
Super Man Hold

For this workout you will work for two full rounds of Tabata so that’s 16 total intervals of 20 seconds of work and 10 seconds rest. Start with hollow rock and switch to a arch or superman hold during your 10 seconds of rest. Maintain each position as long as you can during the work periods. Hold back early and give yourself some rest if needed rather than going to failure. You can scale each movement independently so set yourself up to get some good work in based on your ability. If you are unable to hold a quality position as the rounds go on consider taking a round off and jumping back in when you’re ready!

WOD

AMRAP in 20 Minutes
400M Run
20 Front Squats 155/105 lb

Workout notes: Our workout today is a couplet of two movements that primarily tax the lower half of the body. We alternate between running which is a monostructural pulling movement and squatting which we consider a high rep weightlifting movement that involves primarily pushing.  Most of us will need to break up the squats so work on a rep scheme that keeps you working at a steady rate and completing quality reps as you get through the 20 squats.  Choose a weight that allows you to work through the set of 20 in 3-5 sets.  If you find your self resorting to performing single repetitions you have gone too heavy.