All Posts By

Matt Pedri

March 26, 2019

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SKILL

Deadlift
1-1-1-1-1

Work up to a heavy single deadlift today.  This doesn’t necessarily mean you go up to max effort, 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 light 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 increase in weight.  Warm up with multiple reps as you build in weight and when the bar starts to feel heavy drop to singles until you’ve hit your max for the day

WOD

for time

50 alternating dumbbell snatch 50/35 lb
50 burpees
50 alternating dumbbell snatch 50/35 lb

Workout Notes

Today’s workout comes in the format of a chipper.  We start and finish with a large set of alternating dumbbell snatches.  After your first set of snatches you have fifty burpees to work through.  That large set of burpees will be fairly challenging following the snatches so break up that first round as needed in order to keep a little in the tank for the burpees.   Your score for this workout will be the total time it takes for you to complete all one hundred and fifty reps.

 

 

March 25, 2019

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Skill

Every 90s for 12 rounds

20 Double unders then 1 squat clean

Today we have another round of alternate timing for our barbell work.  We’ll use a ninety second interval timer and you will have twelve opportunities to work up to a strong effort squat clean.  Start each round with an easy set of double unders.  If you are proficient at the movement complete twenty and then move to the barbell for one lift.  If you are still working on double unders scale the volume to a number you can complete in about twenty to thirty seconds.  If the movement is new to you complete twenty single unders but attempt at least one double under in every round. Whatever number you decide on give your self a thirty second cap so you have plenty of time to attempt a clean regardless of how the double unders go.

WOD

AMRAP in 7 Minutes

3-6-9-12-15 …
Air squat
Strict press 45/35 lb

Workout notes

Today’s workout is a short couplet with a high intensity focus.  We’ll start with small sets of air squats and strict press ascending by three reps in every round.   Air squats are one of our most functional movements. For each rep you should be squatting as far below parallel as your range of motion allows.  Pay attention to your squat depth and hold the same standard for the entirety of the workout.  For the strict press focus on keeping your core tight and pressing overhead without adding any assistance from the lower body.  The benchmark load for the workout is an unloaded barbell. You should be able to complete several rounds without breaking up the set of presses while under fatigue. If the benchmark load is on the heavier side scale the presses to light dumbbells or a training bar if needed.

March 24, 2019

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WOD

10 Rounds of 1.5 Minutes on 1.5 Minutes off

(odd)
10 Sandbag cleans 100/70 lb
Max calorie row

(even)
10 Two arm burpee dumbbell deadlift 50/35 lb
Max calorie air assault

Workout notes

We’ll use a ninety second timer for today’s workout along with a 1:1 work rest ratio.  We have thirty minutes on the clock and we’ll alternate between two stations. You will have five opportunities at each station. Your score will be the total number of calories you score on the rower and bike. We start each round with with ten reps of sandbag cleans or dumbbell burpees.  Choose dumbbells and a sandbag that let you perform continuous repetitions with short rest.  Ideally you are finishing your ten reps in less than sixty seconds which will give you time to hop on the rower or bike for a short, high intensity sprint. If class sizes are large one group will work while the other rests to make the most of the bikes and rowers.

 

March 23, 2019

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Heats for 19.5 will start shortly after 10:30! BBQ and party to follow. All CFD members are welcome!

WOD

5 Rounds of

21-15-9

Thrusters 65/45 lb
Jumping Pull-Ups

3 Minute cap for each round
1 Minute rest between rounds

Workout notes

This workout will be done “Chief” style. 3 Minutes on then 1 minute of rest for 5 rounds. If you complete the round of 9 then you get additional rest in that round, your score will be your time if you completed a round and your total reps for rounds where you did not finish the round of 9.  Notice that the “Rx” weights are very light! Keep in mind that it will be very difficult to complete all 90 reps in every round.  You will end up with a lot of volume so if you are new to CrossFit scale by decreasing your total rounds.

March 22, 2019

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Tomorrow marks the end of the 2019 Open! We will start workouts at 10:30 as usual with BBQ and party to follow! All CFD members or friends and family are welcome to attend! Bring a dessert or drink to share if you’d like!

Skill

Two rounds of “inverted” Tabata (10 seconds work : 20 seconds rest)

Ring support hold
V-ups

1 Minute rest between movements

For today’s skill work we’ll be using the Tabata interval but we’ll flip it upside down for these higher difficulty movements we’re working on today . You will have eight rounds of ten seconds work and twenty seconds rest for each movement.  Start with eight rounds of a ring support hold.  If you are new to this movement jump to the top position of a ring dip and hold yourself on top of the rings with your arms locked out and feet off of the ground. Rest one minute before moving to the floor where you will have eight rounds of ten seconds to complete as many v-ups as possible.

WOD

5 Rounds with one minute on each station

Row for calories
Box jumps 24/20″
Kettlebell snatches 24/16 kg
Rest

Workout notes

Our workout for the day will also use an interval timer. You will have one minute to work at each of three stations with one minute rest after each round.  The kettlebell snatch will likely be the most complex movement you encounter today.  The mechanics of the kettlebell snatch require you to aggressively drive upward at the hips like you would with a dumbbell snatch but rotate the kettlebell around your arm and punch up while you receive the bell overhead. If you get this technique dialed the finish position should feel very comfortable rather than smashing up your wrist.  If you don’t have it quite right while warming up, lighten the load and work on perfecting the movement. You have a full minute to work at that station in each round so break up the reps as needed but be sure to distribute the work evenly across both arms.  Your score will be the total number of reps you complete at all three stations after five rounds.

March 21, 2019

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Skill

EMOM for 10 Minutes

1 Squat snatch with pause below the knees

Our skill work today focuses on the difficult Squat snatch.  In this version we’ll practice the lift with a pause below the knees after your take the bar off of the floor. The purpose of this drill is to practice raising the bar off the floor with the hips and shoulders traveling together. After performing the pause finish the first pull and violently open the hips creating vertical drive on the bar.  Drop under the bar as you would with any other snatch.  If mobility is an issue or you are new to the lift catch the bar overhead and slowly ride the bar down into your deepest squat.  Adding the pause will increase the difficulty of the movement so plan on going a little lighter than you would with a vanilla snatch EMOM and consider that this positional work so the intent is not for you to max out.

WOD

5 Rounds for time

21 Sit-ups
15 Wall ball shots 20/14 lb 10/9′
9 Burpees

Workout notes

Today’s workout is a five round triplet of some fairly familiar movements.   Your score will be the total time it takes you to complete all five rounds.  The set sizes of each movement are fairly small but we have over two hundred reps total so don’t let those numbers fool you.  Start out at quick but sustainable pace where you can make quick transitions and keep the intensity high.

March 20, 2019

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Skill

EMOM for 10 Minutes

1 Push Press + Push Jerk + Split Jerk

We have a lifting complex on the menu today.  You will ten opportunities to work on three difficult overhead barbell movements.  The complexity will increase as you fatigue from rep one to three so technique will be paramount.  In the push press you drive the bar upward creating vertical momentum by driving from the hips and finishing the rep with your arms.  Carefully lower the bar down to the shoulders using the “soft knees” technique.  The push jerk and split jerk start with the same vertical drive but you will quickly drop into a partial squat for the push jerk and a deep lunge for the split jerk.  If you are new to the lift start out with a light and manageable weight as you get familiar with the positions.  Increase only when you have mastered the whole sequence.

WOD

AMRAP in 7 Minutes
10 Air Squats
7 Deadlifts 155/105 lb
4 Push jerks 155/105 lb

Workout notes

Today’s workout is a short triplet with a heavy emphasis on the barbell.  We’re performing bodyweight squats and knocking out light deadlifts but the load on the push jerks is on the heavier side.  We’re looking for a weight you can easily complete four reps in a row without compromising your form.  You should have a good idea what weight would be appropriate for you after working on the skill today.

March 19, 2019

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Skill

Every 90 seconds for five rounds
straight set of kipping toe-to-bar then thirty seconds of double unders

Today’s skill work features two movements.  We’ll use an interval timer set at ninety seconds. You will have five opportunities to knock out a large set of kipping toe-to-bar.  As soon as you come off the the pull-up bar knock out thirty seconds work of double unders.  Rest during the remainder of the time and be ready for another set of toe-to-bar as the next interval starts.  Remember that this is skill work so you should be working larger but sustainable sets if you have toe-to-bar.  If you are new to the movement scale to knee raises or sustainable sets of kipping swings building to a toe-to-bar.

WOD

4 Rounds for time

400M Run
21 Kettlebell swings 32/24 kg
12 One arm overhead walking lunge steps 32/24 kg

Workout notes

This workout will be scored by the total time it takes you to complete all four rounds.  We’ll start each round with a familiar 400M run. Once inside the gym you have a large set of kettlebell swings and a small set of one arm overhead walking lunges. You will be using the same kettlebell for your lunges and your kettlebell swings. The benchmark load for the lunges is on the heavy side so remember to give that movement some attention. The overhead walking lunge is likely more difficult than the kettlebell swings to adjust your weight based on that movement.  You can break up the reps by switching arms as you see fit but do try to distribute the work evenly.  If overhead mobility is an issue scale to a goblet style lunge with the kettlebell held at the chest or leave the weight out of the lunge completely.

 

March 18, 2019

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Skill

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

Hooray for handstand day!  Bodyweight skills are just as important as weightlifting if you are looking to be a well rounded CrossFitter.   If you are new to this skill start by gently kicking up to a wall or practice wall walks like we did on Friday to build the upper body strength and midline positioning that this skill requires. If you are comfortable in a handstand start by gently rocking up onto your hands and increase the height of your legs with each attempt.  Save yourself from a crash and burn by being conservative and trying to find a vertical balance point before you start barreling across the gym.  You will need to be able to hang out upside down with locked out arms so have a bail out plan or partner assist in place if this is new to you.  If you are comfortable kicking in to a freestanding handstand on your own spend today practicing walking on your hands or try tackling an obstacle or two!

WOD

Tabata Pull-ups
Tabata Front Squats 135/95 lb
Tabata Push-ups
Tabata Hang power cleans 135/95 lb

1 Minute rest between each Tabata

Workout notes

We will be using the Tabata interval for today’s workout.  Each Tabata interval is four minutes long with eight rounds of twenty seconds work and ten seconds rest.  Your score will be based on traditional Tabata scoring so track your rep counts in each work period and record the lowest of all eight rounds.  After you have completed all four stations add up each of your lowest scores to come up with one number.  For example, if your lowest scores were five pull-ups, five front squats, five push-ups and five hang power cleans, your final score would be the sum of those numbers equaling out to a score of twenty. With Tabata scoring the emphasis is on a sustainable output so do yourself a favor and don’t start with max effort at each station just to hit failure in the eighth round and bomb out at that station. At the same time, don’t sell yourself short and end up feeling like you could have done a few extra reps each round at the end of the workout. Do your best to walk that line so you can maintain consistent work at each station and for the duration of the workout.

March 17, 2019

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WOD

Every 5 minutes for 25 Minutes

400M Run
20 Box Jumps 24/20″

Workout notes

Today’s workout is five short sprints starting at 0:00, 5:00, 10:00, 15:00, 20:00.  Each sprint will have a five minute cap. Ideally you should scale this workout by volume so you can complete each sprint with enough time to rest and recover in order to keep the intensity high.  For the runs consider cutting the distance to 300 or 200M if the benchmark run will put you finishing too close to the five minute limit in each round. Box jumps can be scaled by height as well as volume. Choose a number of reps and a box height with which you can knock out each set by performing explosive jumps in quick succession. We’ll score this workout by tracking your fastest and slowest round so do your best to keep the same intensity level in each round or attempt to increase your speed across all five attempts.

© CrossFit Davis, LLC, 2018