Find your fittest self
GYM WILL BE CLOSED TODAY MAY 31, AND TOMORROW JUNE 1 FOR THE CROSSFIT GAMES NORCAL REGIONAL
Day 1 of the CrossFit Games NorCal Regional is in the books and CrossFit Davis made a strong showing on day 1! CrossFit Davis has two individuals and one team competing. Team CFD starts Saturday at 9:24AM with Kirsten and Corey going at 12:48PM and 2:10PM respectively.
Check heat times and follow the action live at http://games.crossfit.com if you can’t make it down.
The CrossFit Games NorCal Regionals kicks off today at the San Jose State Event Center! CrossFit Davis has two individuals and one team competing. Team CFD kicks off first at 9:20AM with the individuals following later in the afternoon. You can get heat times and follow the action live at http://games.crossfit.com if you can’t make it down. Please note that the gym will be CLOSED Saturday and Sunday as most of our coaches will be competing or attending.
Skill
Push Jerk
3-3-3-3-3
Working from the floor perform 5 sets of 3 Push Jerks. Work on catching the bar with soft knees and rebounding into your next rep. Keep the load fairly light and work on technique.
WOD
AMRAP in 15 Minutes
Run 400M
30 Wall Ball Shots 20/14lbs 10/9′
Off Ramp WOD
AMRAP in 15 Minutes
Run 400M
30 Wall Ball Shots
Skill
Power Clean
1-1-1-1-1-1-1
Work up to a heavy power clean. Start light and increase the weight in small increments. Focus on catching the bar with your elbows up and in a partial squat position. As the load gets heavier you should drop a little bit lower to catch the bar rather than try to yank the bar off the ground. New lifters should keep the load light and work on technique. If your form breaks down you’ve gone too heavy.
WOD
AMRAP in 12 Minutes
5 Strict Handstand Push-Ups *
10 Weighted Step Ups 24/16kg 24/20″
15 Kettlebell Swings 24/16kg
Off Ramp WOD
AMRAP in 12 Minutes
5 Pike Push-Ups(put your feet on your box for an added challenge)
10 Step Ups
15 Kettlebell Swings
* This year the CrossFit games has programmed strict HSPU into the regionals competition and we couldn’t be happier! The strict HSPU helps avoid unnecessary compression on the cervical spine and should be you primary method for performing the HSPU. The best option for scaling the HSPU is by putting your feet on a box and trying to keep your torso as vertical as possible. If you are performing the HSPU against the wall use no more than two mats.
Strength
Front Squat
8-5-5-3-3-1-1-1
Build up to a strong effort front squat. If you are new to squatting with the barbell work practice keeping your elbows up and driving through your heels without your chest falling forward. Your knees should track over your feet and your elbows should be up throughout the lift. The best lifters will have an upright torso through the full range of motion.
WOD
AMRAP in 10 Minutes
5 L-Arm Kettlebell Squat Clean Thruster 24/16kg
5 R-Arm Kettlebell Squat Clean Thruster 24/16kg
30 Double Unders
Off Ramp WOD
5 L-Arm Kettlebell Squat Clean Thruster
5 R-Arm Kettlebell Squat Clean Thruster
60 Single Unders
Skill
EMOM 8 Minutes
Odd 1 Minute Plank Hold
Even 15 Second L-Sit
WOD
15 Power Cleans 155/105lbs
200M Run
30 Burpee Bar Hops
200M Run
15 Power Cleans 155/105lbs
Off Ramp WOD
15 Cleans
200M Run
30 Burpees
200M Run
15 Cleans
Choose a weight with which you can perform repetitions with perfect form at a steady pace. This shouldn’t be so heavy that you are waiting a long time between reps. Target 8-12 minutes with whatever weight you choose.
Today we will be running a shortened schedule with no evening classes. Classes will be at 5:45, 8:00, 9:30 and 12:00 ONLY. All classes will be doing “Murph”. If you’ve never done this workout you can read about it and the person it is honoring here.
WOD
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
Off Ramp WOD
Half “Murph”
800M Run
50 Pull-Ups
100 Push-Ups
150 Squats
800M Run
Tomorrow is Memorial Day! We will be running a shortened schedule with no evening classes. Classes will be at 5:45, 8:00, 9:30 and 12:00 ONLY. All classes will be doing “Murph”. If you’ve never done this workout you can read about it and the person it is honoring here. As always scaling options will be available! We hope to see a lot of you Monday morning!
WOD
6 Rounds for Time
200M Run
10 Toes-To-Bar
15 Front Squats 95/65lbs
Off Ramp WOD
3-6 Rounds for Time
200M Run
10 Sit-Ups
15 Goblet Squats
Monday is Memorial Day! We will be running a shortened schedule with no evening classes. Classes will be at 5:45, 8:00, 9:30 and 12:00 ONLY. All classes will be doing “Murph”. If you’ve never done this workout you can read about it and the person it is honoring here. As always scaling options will be available! We hope to see a lot of you Monday morning!
WOD
AMRAP in 20 Minutes
400M Run
21 Kettlebell Swings 24/16kg
12 Push Jerk 115/75lbs
Off Ramp WOD
AMRAP in 20 Minutes
400M Run
21 Kettlebell Swings
12 Push Jerk
Skill
Overhead Squat
3-3-3-3-3
Increase the load during each set and work up to a moderate weight. If you are having difficulty with the movement work on the mechanics with PVC and unloaded barbell. Your shoulders need to be externally rotated with torso upright. Determine your increases by the difficulty of the lift. Make a strong effort but do not go to failure and only increase if your mechanics are sound.
WOD
For time
100 Double Unders
50 Wall ball Shots 20/14lbs 10/9′
25 Pull-Ups
75 Double Unders
40 Wall ball Shots 20/14lbs 10/9′
15 Pull-Ups
50 Double Unders
30 Wall ball Shots 20/14lbs 10/9′
10 Pull-Ups
Off Ramp WOD
3 Rounds for time
50 Single Unders with 1 Double Under attempt every 25 reps.
20 Wall Ball Shots
10 Pull-Ups
Skill
EMOM for 10 Minutes
Even Sustainable Set of Kipping Toes-To-bar
Odd Wall Walk with 30 Second handstand hold
Start with a set of Kipping Toes-To-Bar that you think you can maintain. Even if you are making only two consecutive reps practice them in the same manner that you want to perform them during workouts and stick to that number. If the things are going well try to perform bigger sets. Don’t resort to winding up and doing double swings just to make your reps count. Scale the movement down by just working on the timing and not worrying about your feet actually making contact.
WOD
10-1 Deadlift 135/95lbs
1-10 Hang Power Clean 135/95lbs
Off Ramp WOD
10-1 Deadlift
1-10 Hang Power Clean
The limiting movement here will be the hang power clean! Going unbroken when the reps increase isn’t a requirement but you should be choosing a load that lets you perform clean reps even when you are tired. Catch the bar with your elbows up and in a partial squat.