All Posts By

Matt Pedri

November 15, 2018

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Skill

EMOM for 10 minutes

1 squat clean

Today we’re going heavy and working up to a strong effort squat clean.  If you are new to the lift start by catching the bar in the power position and slowly riding the bar down into the bottom of your squat.  Start with your feet beneath your hips as you pull from the floor and widen your stance to shoulder width as you receive the bar and descend into your squat.  If you know your one rep max plan for a PR attempt in the 10th minute if things are feeling good!

WOD

3 Rounds with one minute on each station

front squats 135/95 lb
rest
pull-ups
rest
power cleans 135/95 lb
rest

Workout notes

Today we have another interval style workout on the menu! In this workout you will have a 1:1 work: rest ratio for each station.  Because we’re resting after each movement you have the opportunity to keep the intensity higher than you normally would during an AMRAP or for time workout.  Try to use as much of the minute to work as possible knowing that you have a minute of rest after each work period. Your score for the workout will be the total number of reps you accumulate after all nine work periods.  Choose a weight on the barbell and appropriate scaling option for pull-ups so that you can work for more of the minute than you rest.  You will only have one barbell for this workout so if front squats are tough for you then your power clean may end up being fairly light and vice versa. Choose your weight based on your weaker movement of the two.  If classes are large we’ll partner up and one partner will work while the other rests.

November 14, 2018

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Camp Fire Donations

Donations for the Camp Fire will be picked up at the gym on Thursday. If you are still planning to bring items to donate please stick to the list below:

Diapers
Wet wipes
Toilet paper
Towels
Adult sized blankets
Sleeping bags (adult and child)
Laundry detergent
Duffel bags or backpacks
NO CLOTHES PLEASE

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 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 the skill by working in small sets or performing single reps if need be. 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 or seated dumbell presses are great options.

WOD

3 Rounds for reps
2 minutes of power snatch 75/55 lb
1 minute of double unders

Workout notes

Today’s workout is a three round interval workout with two movements. Your score will be the total number of reps you complete for both movements.  There is no additional rest between movements so plan on transitioning from barbell to jump rope as each interval ends.  The RX load on the barbell is on the lighter side so that means we are looking for high repetition sets of snatches rather than heavy single reps. Practice doing medium to small sets of TnG sets with short rest.  If you are new to double unders use this opportunity to practice the movement rather than switching to single unders.

November 13, 2018

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Skill

Front Squat
2-2-2-2-2

Work up to a strong effort 2 rep front squat.  Start light and increase the weight for each set. The focus here should be keeping your torso upright and tracking your knees over your feet. The weight of the bar should be on your shoulders with your elbows pointing outward and your chest up.  Actively push your knees out if you feel them caving in so you can reinforce good mechanics.

WOD

AMRAP in 12 Minutes

50 burpees
50 medicine ball cleans 20/14 lb

Workout notes

Today’s workout is an AMRAP of two high volume sets of classic movements.  Because the rep counts for both movements are on the higher side, completing multiple rounds will be difficult.  Do your best to move as quickly as possible through the burpees at a sustainable but quick pace.  Pacing for the medicine ball cleans will be a little different. Single repetitions are okay but a lot of time will be lost when setting up for single reps.   Ideally you will work at a cadence that allows you continuous movement with large sets, resting only when needed.

November 12, 2018

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Limited hours today!

Today we will have one class at 9:30AM followed by Open Gym time until noon.  Regular hours return Tuesday!

WOD

Partner “DT”

AMRAP in 20 Minutes *

12 Deadlifts 155/105 lb
9 Hang power cleans 155/105 lb
6 Push jerks 155/105 lb

* partners alternate each round

Workout notes

We’re observing Veteran’s day today which means we’ll tackle a difficult CrossFit hero workout.  You and your partner will have twenty minutes to complete as many single rounds of “DT” as possible.  Each partner will complete an entire round of the workout at their own pace while the other partner rests.  In this style of workout both partners will have rest built in as the other athlete works so use this opportunity to treat each round as an interval meaning you will attempt a little higher intensity than you might if you were working by yourself in an AMRAP or for time workout.

November 11, 2018

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Reminder!

Tomorrow, Monday the 12th we will be observing Veteran’s Day.  There will be one class at 9:30AM followed by Open Gym time until noon.  Regular hours return Tuesday.

WOD

Tabata row for calories
Rest one minute
Tabata Push-ups
Rest one minute
Tabata toe-to-bar
Rest one minute
Two arm dumbbell power cleans 50/35 lb

Workout notes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. You will complete eight intervals at each station and rest one minute while you transition to the next station.  All of the movements in today’s workout are very challenging.  Pace yourself early on so you can maintain a high level of intensity through all four stations. For this workout we will use traditional Tabata scoring at each station. That means your lowest score in any round will be your score for that movement. Your total score for the workout will be the sum of all four stations.

November 10, 2018

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PLEASE NOTE!

Monday the 12th we will be observing Veteran’s Day.  There will be one class at 9:30AM followed by Open Gym time until noon.  Regular hours return Tuesday.

WOD

AMRAP in 20 Minutes

2-4-6-8-10-12-14 … *
Power clean 155/105 lb
Push jerk 155/105 lb

* 20 Air Squats after each round

Workout notes

Today’s workout is an ascending ladder of two barbell movements.  Start with two reps of each movement and then add two reps every round.  Following each round perform twenty bodyweight squats.  So you will start with two cleans, then two jerks and twenty squats. Round two will have four cleans, four jerks and another twenty squats.  Continue in that fashion accumulating as many reps as possible.  Your score will be the number of reps in the last round you complete both the barbell movements and the squats plus any additional reps in an incomplete round.  If you complete all three movements in the round of ten plus twelve cleans, your score would be 10 +12.

November 9, 2018

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Please note!

Monday the 12th we will be observing Veteran’s Day.  There will be one class at 9:30AM followed by Open Gym time until noon.  Regular hours return Tuesday.

Skill

Snatch

1-1-1-1-1

For today’s skill work we are working up to a strong effort snatch for the day.  The  snatch is probably the most difficult lift that we do so start light and learn the mechanics of the lift before you start working with heavy loads.  If you are new to the movement start by catching the bar in the power position and slowly ride the bar down into the bottom of your overhead squat. The squat snatch is the most efficient way to get a big weight overhead but if mobility is an issue for you that can be difficult! Consider a power or split snatch  for today’s skill work if you are mobility issues.  Regardless of how deep into a squat you can go with a barbell overhead, the mechanics of the lift are essentially the same.  Pull the bar from the floor under control with your hips low and your back angle fixed, after the bar passes your knees aggressively drive the bar upward with vertical hip drive and drop into the deepest receiving position you can muster prior to standing up.

WOD

AMRAP in 10 minutes

10 Weighted step ups 32/24 kg 24/20″
5 Burpee box jumps 24/20″

Workout notes

This workout is a short couplet of two very difficult movements.  Step ups and burpee box jumps seem simple at face value but stepping up to a box with weight takes a lot of mobility as well as strength.  Be conservative and scale to a box height and weight that allows you to maintain clean and consistent movement.  Burpee box jumps pose an additional challenge.  We’re encountering a low number of reps in each round which gives you the opportunity to practice moving quickly.  The most difficult burpee will be one where you quickly shoot your legs back and snap the hips closed prior to springing up to the box.  If you are ready for the challenge start there rather than stepping back and stepping forward.

November 8, 2018

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Skill

EMOM for 10 Minutes

Push Press + Push jerk +  Split Jerk

In today’s skill work we will work on three of our overhead barbell movements. Each round you will complete three consecutive reps of a push press, push jerk and split jerk.  We’ll start each round with the barbell on the floor and perform a clean prior to starting the overhead sequence.  Each rep in the complex starts with a slight dip by bending at the knees and then an aggressive hip drive to get the bar off of the shoulders.  In the push press you will lock knees and hips after the initial drive and finish by pressing the bar overhead.  Bring the bar back to the shoulders with “soft knees” and restart your dip-drive and then finish by dropping slightly under the bar with your feet in the same position in the push press.  For the third rep perform a full split jerk with your feet in a partial lunge and your weight distributed evenly across both legs.

WOD

AMRAP in 7 Minutes
5 Push press 135/95 lb
20 Double unders

Workout notes

This short couplet starts with the first movement from today’s barbell complex.  The Rx load is on the heavier side but the set size is light.  Ideally you could perform a set of five push press very easily with your chosen weight while fresh.   Our second movement is a small set of double unders.  If you are new to the movement this would be a great opportunity to practice the skill!  Scale the total amount of reps to number you can complete in about twenty seconds.  Our workout is short today so set a quick pace from the start and practice quick transitions.

 

November 7, 2018

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Skill

3 Rounds of 90 seconds on 90 seconds off
Handstand hold against the wall

We’re practicing a single gymnastic movement in today’s workout.  You will have three opportunities to hold a handstand against the wall for as much of ninety seconds as possible.  If you are new to the movement holding a handstand for that long can be very difficult! Scale by putting your feet on a box or cutting the time down to thirty or sixty seconds.  Whatever you do, don’t go to failure while you are upside down on the wall!  A wall facing handstand will give you the most benefit in terms of training the hollow body position while you are upside down but you can also kick up to the wall from a lunge position to get familiar with being upside down. Whatever variation of a handstand you choose make sure to get your wrists, elbows and shoulders all in a strong stacked position for each hold.

WOD

1 Round with 3 Minutes at each station

Air assault for calories
Burpees
Pull-ups
Alternating dumbbell snatch 50/35 lb
Wall ball shots 20/14 lb 10/9 ‘

1 Minute rest between each round

Workout notes

This workout will be scored as you would score the workout “fight gone bad”.  Count your total reps at each station and come up with one big number at the end of the workout.  Unlike fight gone bad you will only have one round at each station! Keep the intensity high but try to hold a sustainable pace for all three minutes.

November 6, 2018

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Skill

EMOM for 10 Minutes
1 Slow pull power clean + power clean

We’re working on weightlifting in today’s skill work. You will complete two reps of a power clean every minute for ten minutes.  That’s twenty opportunities to perfect your technique! Start each round with a “slow pull clean”. That means you will draw off the floor slow and controlled.  Start accelerating the bar after it passes your knees be creating upward drive by aggressively opening the hips.  Receive the bar at the shoulders by dropping into a partial squat.  After you’ve finished that first rep reset the bar on the floor and complete a second lift at full speed.

WOD

for time
100 Sit-ups
400M Run
75 Push-Ups
400M Run
50 Box Jumps 24/20″
400M Run

Workout notes

Your score for today’s workout will be the total time it takes you to complete the entire sequence of movements. This workout is in the format of a chipper and is done entirely with bodyweight only. We have three movements done in large sets along with three 400M runs. Do your best to keep the intensity high as you work through those large rep movements. A steady and controlled pace will be the best option to keep moving through a large set of a difficult movement so be conservative and be smart about the way you break things up. This workout can be scaled by cutting the rep count of each movement to something more manageable. 80-60-40 or 75-50-25 are both good options.

© CrossFit Davis, LLC, 2018