Category: Workout of the Day

[creativ_alertbox icon=”” colour=”red” custom_colour=””]OPEN WORKOUT INFO! We will be running the Open Workouts every Saturday starting at 10:30am. Feel free to show up early to warm up and sign up for a heat. 8:30 and 9:30 Saturday classes will run as usual throughout the Open. We will announce all details about makeup times for workouts and other important details on Saturday! We can’t wait to watch all of you challenge yourselves for the next 5 weeks! If you have questions before Saturday, talk to a coach! [/creativ_alertbox]

Skill

EMOM for 10 Minutes
[odd] Strict Pull Ups
[even] Rest

Today we’re working on strict pull-up endurance.  You will spend one full minute completing as many strict pull-ups as possible followed by a full minute of rest for 5 rounds. You can do as many sets as you would like during the minute of work.  If you do not have strict pull-ups yet you can choose from ring rows, banded pull-ups or jumping pull-ups with a slow negative.

WOD 

3 rounds for reps with 1 minute at each station

Row for Calories
Double Unders
Hang Power Cleans 135/95lb

Today’s workout will be scored like you would score the workout “Fight Gone Bad”.  Count your total number of repetitions completed across all 3 rounds and come up with one total score.  If you are still having trouble with double unders use the full minute to rack up as many reps as possible.  Even if you only get 1 or 2 you will be working on this skill under fatigue which will pay off in the long run! The hang power clean weight today is not meant to be terribly heavy so make sure to pick a weight that allows you to complete sets of this movement throughout the workout.

Skill

Deadlift
5-5-5-5-5

Today we will be completing 5 sets of 5 deadlifts.  You can choose to use one weight for all 5 sets or build in weight as you go.  Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load lighter 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 for all 5 reps of each set and as you increase in weight.

WOD 

5 rounds for time
15 Kettlebell Swings 32/24kg
12 Push-Ups
9 Goblet Squats 32/24kg

Workout Notes: Today’s workout is for time and will start with 15 kettlebell swings. Focus on using your hips and legs to initiate the movement while keeping your chest up through the full range of motion.  We really like goblet squats for learning squatting mechanics so think about that as you move through the workout. Keep your chest up throughout the entire range of motion. Going “unbroken” during the workout is not required of course but you should be able to complete 9 in a row during at least the first round with the weight you choose.  Do your best to practice perfect push-ups without breaking at your midline or resting at the bottom of the rep.  If you need to scale the push-ups you can follow the same movement standards performing reps from your knees.

Not sure what The Open is or if you should sign up? Read This!!

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]17 Reasons why YOU should sign up for the 2017 CrossFit Games Open [/creativ_alertbox]

Skill 

EMOM for 10 Minutes
3 Push Press

Today we are working on the push press. Focus on a vertical dip and drive and then finish with just your arms by pressing overhead.  After driving the bar off of your shoulders, keep your legs squeezed tight and resist the temptation to drop under the bar and perform a jerk.  You will be performing 3 reps each minute so make sure to start with a manageable weight and only add weight if things are going well. Because we’re doing multiple reps make sure to focus on catching the bar with a soft knee and your hips back each time the bar returns to your shoulders.

WOD

AMRAP in 10 Minutes
10 Burpees
10 Left Arm Dumbbell Snatches 50/35lb
10 Right Arm Dumbbell Snatches 50/35lb

Workout Notes: Today we have a simple 10 minute AMRAP with a little twist on the dumbbell snatch.  We usually alternate reps when we see this movement but today you will complete 10 reps with your left arm before moving to 10 reps with your right arm.  Make sure to drop your hips and keep your back flat each time you pick the dumbbell up from the ground.  You will tap both sides of the dumbbell to the ground between each rep.  Choose a dumbbell that allows you to complete each set of 10 in 1-2 sets.

WOD

Tabata Sit Up
1 Minute Rest
Tabata Front Squat 135/95lb
1 Minute Rest
Tabata Sit Up
1 Minute Rest
Tabata Front Squat 135/95lb

Workout notes: Today’s workout will use the Tabata timer but we will score the workout as you would a traditional amrap.  Complete as many reps as possible during each work period and come up with a total number of repetitions at the end.  The weight you choose for the front squat should be a manageable for sets, but you don’t need to be able to squat continuously for the entire 20 seconds.

1. It’s fun! Yes the workouts are hard and you might not feel like burpees and thrusters are exactly “fun” while you’re doing them, but the overall experience is a blast.
2. Community. You are all a part of the CrossFit Davis community and The Open is a time to celebrate the amazing community that has been built at CFD!
3. It will be a challenge. The Open is an opportunity to step out of your comfort zone and try new things!  Those of you that participated in The Hometown Hoedown know from experience that doing workouts like this WILL push you to be better!
4. A chance to meet new people.  Many of us attend the same class times every week and are only able to get to know a fraction of our wonderful members. The Open gives you the opportunity to mix it up with members you may not know from other classes.  Let the worlds of the evening crew and early birds collide!
5. Be a part of a worldwide competition and the first stage of the biggest CrossFit event of the year. The Open is a rare chance to participate in the same workouts as the best CrossFitters in the world. It is a great reminder that all CrossFItters are the same. Whether we are trying to make the CrossFit Games or brand new to CrossFit, we are each working to get a little fitter day after day, year after year and to ultimately be a better version of ourselves.
6. Connect with the CrossFit community at large and compare yourself to other athletes all over the world. The worldwide leaderboard is pretty cool.  You can create personalized leaderboards by age group, state or even based on how many years you have been crossfitting!
7. Get better at crossfit.  Being judged through a workout and focusing on movement standards can be eye opening and will make you a better crossfitter!
8. An opportunity to Learn.  If this is your first Open you will undoubtedly learn something new about CrossFit and probably about yourself.  
9. Connect with your coaches in a different capacity.  Your coaches will be your judges through the Open.  They will be there to encourage you, to challenge you and to cheer you on!
10. Support others and cheer them on.  Watching people give a workout their all is so exciting! When you’re in a class you’re usually focused on yourself and your own workout.  The Open is a chance to cheer on your friends and other members and watch them push past their limits! It is an experience you won’t want to miss!
11. You might surprise yourself! Many PR’s happen during The Open. Maybe you’ll get your first pull-up, or your first double under! You’ll never know if you don’t try!
12. A chance to be inspired and inspire others. You never know who is watching when you face your fears and challenge yourself!
13. You can track your fitness year to year. This is the 7th year of The CrossFit Games Open.  Each year you can look back and track your progress on the leaderboard.  Ultimately we are only competing against ourselves and The Open gives us a tangible way to see how far we’ve come!
14. Peer Pressure.  Everyone’s doing it. Do it. Sign Up. Come on. DO IT.
15. Beer. Any CrossFit event usually includes a beer or two:) Sudwerk brew will be flowing in week 5!
16. Donuts. Donuts tend to find their way to a Saturday or two during The Open. Who doesn’t love donuts??
17. Party time!! On Saturday March 25th after the last week of workouts we will celebrate with pizza, beer and of course donuts! It’s such a blast and if the Hometown Hoedown is any indication, this year will be the best year yet!

WOD 

For time
100 Wall Balls 20/14lb to 10’/9′
75 Kettlebell Swings 32/24kg
50 Double Dumbbell Step Ups 50/35lb to 24/20″

Workout Notes: Today we’re tackling a chipper.  The workout will start with 100 wall balls before moving on to 75 kettlebell swings and finally finishing with 50 double dumbbell step ups.  The set sizes are all quite large today so pace yourself accordingly.  Choose a wall ball that allows you to hit your desired target height consistently while also making sure to squat to full depth for every rep.  You should be able to knock out decent set sizes with the kettlebell you choose.  It has been awhile since we have done weighted step ups so try several steps up to your box before the workout starts to make sure you are able to keep an upright torso through each rep.

Skill

EMOM for 10 Minutes
Straight set of Kipping Chest-to-bar Pull-ups

For the skill work today we are working on maintaining a set of chest to bar pull-ups for 10 rounds.  If you aren’t quite yet able to perform sets of this skill feel free to jump up for two small sets to get some extra reps in but make sure not to work for anymore that 30 seconds per round. Keep in mind that you will be completing 10 rounds of this skill so even 3-5 reps will add up to quite a few pull-ups.  Watch your hands and switch to strict pull-ups or ring rows if needed.  If you are still working on building the strength to be able to do a chest-to-bar pull up you can choose to work on regular chin over bar pull-ups, kipping swings, ring rows, jumping pull-ups with a slow lower down or a combination of any of these skills!

WOD 

4 Rounds with 90 seconds on each station

[odd] Clean and Jerk 135/95lb
[even] Rest

Workout notes: This workout is a repeat from December 4, 2015! You will perform as many Clean and Jerks as you are capable of in each 90 second interval and then rest 90 seconds after each round.  Your score for this workout will be your total Clean and Jerk reps.  Use this opportunity to work on performing faster and more efficient reps.  Go hard enough during each 90 second interval that you really need the full 90 seconds to recover.  If you find yourself feeling like the rest period is too long, take that as an indication that you might be able to go a little faster!  The weight on your barbell should be a medium weight that allows you to guarantee each rep.  You should be able to do small sets or quick singles with the weight you choose.

Skill

Deadlift
2-2-2-2-2

Work up to a heavy double deadlift today.  This doesn’t necessarily mean you go up to max effort or a new 2RM, 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 lighter 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 progress through each set and as you increase in weight.

WOD

AMRAP in 10 Minutes
20 Kettlebell Snatches 24/16kg
15 Box Jumps 24/20″

Spend some time mastering the kettlebell snatch before you start this workout.  Initiate the movement very much like you would a kettlebell swing, but lead with your elbow and rotate your wrist around the kettlebell before pressing out at the top.  Try not to just flip the KB end over end and let it smash into your arm.  You do not need to bring the kettlebell back to the floor between reps, each rep is initiated from the hang.  Break up the reps however you want but distribute the work evenly across both arms.  If you can do 10 reps unbroken with the Rx’d weight feel free to scale up to a heavier kettlebell! Move smooth and safe on the box jumps and focus on landing softly on the top of the box in a partial squat and with an upright chest.

Skill 

EMOM for 10 Minutes
30 seconds of Handstand Push-Ups

For today’s skill work we are working on a difficult gymnastics skill.  The strength and skill suggested minimum for attempting handstand push-ups is 10 perfect and unbroken push-ups as well as at least a 60 second handstand hold.  If you aren’t able to perform the base skills, scale the movement to one that gets you working on the movement and addresses your biggest weakness. Spend 30 seconds of each  minute working on either strict or kipping handstand push-ups. Scale with one or two abmats in order to learn the skill but any more than that and you are better off choosing a scaling option that will address strength issues.  Pike push-ups with your feet on the ground or on a box are a great option.

WOD

6 rounds for Max Reps
1 Minute of Toes to Bar
1 Minute of Burpees

Workout Notes: This workout is essentially an EMOM with a much different goal than when we use it for skill practice. Your score will be the total number of reps you complete across all 6 rounds.  There is no rest written into today’s workout so plan your set sizes and speed accordingly. If you are new to the toe-to-bar 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.  If you are unable to make contact with the bar while linking reps together feel free to choose a lower target height for your toes.  Move smooth and fast on the burpees and try to pick up the pace in the last minute to get some extra reps in!

Skill

EMOM for 10 Minutes
1 Squat Clean Thruster

The squat clean thruster is a challenging lift that requires a smooth and powerful transition from the squat clean directly into the thruster. As you come out of the squat clean use the momentum from the squat to send the barbell overhead.  The overhead press portion of this lift should feel like a push press without any re-bend of the knees or dropping under the bar.  Start with a weight that allows you to keep the squat clean thruster smooth without having to pause at any point between the squat and full lockout at the end of the rep.  Feel free to add weight throughout the EMOM if things are going well.

WOD 

3 rounds for time
400 meter run
50 Double Unders
50 Air Squats

Workout Notes: For our workout today we have a simple triplet of all bodyweight movements.  We’re running again to soak up the last day of sunshine for awhile.  If double unders are still giving you trouble choose a number that you think you could repeat over the 3 rounds rather than choosing to do singles.  Even doing 10 double unders per round will benefit you more than 100 singles.  If you are brand new to this skill and you’re not sure how many reps you should scale to you can do 50 singles with a double under attempt every 5 reps for a total of 10 attempts per round.  Stay steady but quick on the air squats and pick a pace that allows you to keep moving!