Strength Alpha Choice:

Seven Heavy Kettlebell swings on the minute for fifteen minutes 

Strength Bravo Choice

Snatch: On the minute for fifteen minutes

• First Five Minutes: 70-ish percent of your 1rm
• Second Five Minutes: Add Weight (about 5 percent)
• Third Five Minute Interval: Add some weight EACH TIME

Huffing & Puffing

Three rounds of:

• 10 clean thrusters (135 / 95) (1105 / 65) (75 / 45) (pvc or jr bar)
• 10 pull ups
• 200m run

CrossFit Davis Members:

We are auctioning off two slots to the CrossFit Movement and Mobility Trainer Course being held here at CFD on Feb 4th with the Buddha of Suppleness, Kelly Starrett.

http://www.crossfitdavis.com/crossfit-davis-blog/announcements/1570-february-4th-crossfit-movement-and-mobility-trainer-course

The winning bidders will get to attend the cert and whatever funds the auction brings in will be donated to the Firefighters Burn Institute Regional Burn Center.

The course is sold out and each slot is valued at 299 dollars face value.

Bids can be made by This e-mail address is being protected from spambots. You need JavaScript enabled to view it  Bidding starts at $100. Bids will be updated in the comments section of THIS POST. Let's get it going. 

By Andrew:

Clean pull 2-2-2-2-2  110% of 1RM Clean

WOD- 

AMRAP in 15 min

• 20 cal row
• 15 second handstand hold
• 20 Box Jumps
• 15 second ring L-sit

Here's an idea:

Take something you stink at. Scratch that. Take TWO or even THREE things you stink at. Something skill based that you are having a hard time with. Maybe you're not good at muscle ups or HSPU or double unders or a kippng pull up.

Now, after you are done with your workout (assuming it was a WOD that did not have the same movements), create a mini WOD based on those movements.

For example, a 5min AMRAP of 3 HSPU and 15 double unders. Make up some combos and have at it. Practicing like this for a little bit when you're fatigued is a great way to ensure those weaknesses disappear.

Three Rounds as quickly as possible of:

• 10 Push Press or Jerk 135 / 95
• 10 Lateral Burpee Box Jumps
• 10 Toes to Bar

Modern life has made us a hot mess.

The big struggle a lot of people have when they start trying to do CrossFit or trying to Oly lift later in life is with mobility. Don't get me wrong, technique and strength are lacking when you're new too, but these can and usually are practiced away while mobility gets the short shrift.

Work it. Take what we teach you and try to make some time to do it a bit every day. Watch the www.mobilitywod.com videos and learn from K-Star, the Buddha of Suppleness.

What we do at CFD is good, but it's not enough if you've been behind a desk for ages.

So, while you're not going to win a mobility championship...what it does do is allow you to get in the proper positions which allows you to lift more and at reduced risk of injury which makes you stronger so you can lift more...

Dedicate 5-10min a day outside the gym. See what changes you can make.

On the minute for ten minutes:

3 front squats at 60-65% of max. Trend lighter on this one and concentrate on speeeeeeeeeeeeed.

and then....

Three rounds of:

• 10 Hang Clean Thruster
• 15 Pull Up
• 10 KB Swing

Registration for the Open starts on 2/1, but you can sign up and create your profile now here. EVERYONE in the gym is encouraged to do this and participate in the WODs. Competition adds a finer edge to things - gives you a goal, a sense of purpose. DO IT!!!

The Open itself will start on 2/22 when the first workout(s?) is announced.

As for the Regionals, the NorCal regional is going to be on May 18th-20th. A bit earlier than last year! Please save the date whether you want to spectate, compete individually or on the Affiliate Cup Team.

http://games-beta.crossfit.com/article/announcing-regional-dates

https://games-beta.crossfit.com/mygames/ << Sign Up For The Open!