All Posts By

Matt Pedri

January 19, 2019

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ALL VISITORS WELCOME TODAY

We’re opening our doors to anyone who is interested in participating in our memorial workout for Natalie Corona. Classes will be held at 8:30 and 9:30 AM.    If you are new to CrossFit Davis and visiting for the first time please arrive a few minutes early to sign our waiver.

WOD

Complete the following with a partner

AMRAP in 22 minutes of:

20 sit-ups
20 burpees
400M run *

* Partner A completes as many reps as possible of 20 sit-ups and 20 burpees while partner B runs 400M.  When partner B returns from the run, partners will switch roles with B picking up the couplet where partner A left off.  Continue in this fashion for 22 minutes alternating who is running and who is working on the couplet.

If you have a weight vest or body armor, wear it.

Workout notes

Natalie Corona, 22, was shot and killed after responding to a car crash in downtown Davis and died at UC Davis Medical Center in Sacramento on January 10th, 2019.  Natalie started as a Davis community officer in 2016 and graduated the Sacramento Police Academy in the summer of 2018.   Natalie Corona wore badge number 224 in her time with the Davis Police Department and is survived by her parents.

 

January 18, 2019

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Natalie Corona Memorial Workout

This Saturday, January 19th 2019, we will be opening our doors during our regularly scheduled classes to anyone who would like to participate in a workout to honor the life of Natalie Corona.  Workout details and information is available at the following link.  https://www.crossfitdavis.com/blog/crossfit-wod/memorial-workout-for-natalie-corona/

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

for time

50 kettlebell swings 32/24 kg
100 walking lunge steps
50 kettlebell swings 32/24 kg

Workout notes

This workout is in the format of chipper featuring two movements. Your score will be the total time it takes you to complete a large set of bodyweight lunges sandwiched between two large sets of kettlebell swings.  Use a kettlebell weight that you can start each set of fifty with a fairly large set and chip away at the rest of the reps in a couple of smaller sets.  The lunges are prescribed with just bodyweight but don’t discount the difficulty of performing one hundred in a row. Do your best to move quickly through each rep but keep your form intact as you become fatigued and try to work at a steady pace through all of the reps.

Memorial Workout for Natalie Corona

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Memorial Workout and Community Gathering for Natalie Corona

This Saturday, January 19th 2019 we will be opening our doors to anyone who would like to participate in a workout to honor the life of Natalie Corona. Workout times will start at 8:30 and 9:30AM during our regularly scheduled class times. You do not need to be a member of CrossFit Davis to join us and all are welcome to participate in the workout or just stop by to show your support. We will collect donations for the family and also ask that you wear royal blue if you have it to show your support! In the hardest times we are given the opportunity to show up for those who need it, let’s show up for Natalie, her family and the law enforcement community.

100% of all donations we collect will be forwarded to the Natalie Corona Memorial Fund setup by the Davis Police Department.  You may also contribute a donation directly by bringing a check to the Davis Police Department or by visiting https://paypal.me/NatalieCoronaFund.

Natalie Corona Memorial Workout Details

Complete the following with a partner

AMRAP in 22 minutes of:

20 sit-ups
20 burpees
400M run *

* Partner A completes as many reps as possible of 20 sit-ups and 20 burpees while partner B runs 400M.  When partner B returns from the run, partners will switch roles with B picking up the couplet where partner A left off.  Continue in this fashion for 22 minutes alternating who is running and who is working on the couplet.

If you have a weight vest or body armor, wear it.

—–

Natalie Corona, 22, was shot and killed after responding to a car crash in downtown Davis and died at UC Davis Medical Center in Sacramento on January 10th, 2019.  Natalie started as a Davis community officer in 2016 and graduated the Sacramento Police Academy in the summer of 2018.   Natalie Corona wore badge number 224 in her time with the Davis Police Department and is survived by her parents.

 

January 17, 2019

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Skill

2 Rounda of tabata alternating between
Hollow rocks/hold
Arch hold

The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes.  Today we’re performing  two rounds of tabata so our skill work will be eight minutes long.   Alternating movements every round will give you eight opportunities at each movement.  Do your best to keep the intensity high during each interval and attempt your best hollow or arch position in each round.  Focus on maintaining a rigid core and focus on creating flexion or extension with your torso and not just bending at the hips or raising your legs up.

WOD

5 rounds with one minute on each station
row for calories
overhead squats 95/65 lb
toe-to-bar
rest

Workout notes

Today’s workout will be scored by the total number of repetitions you complete after working at each station for five rounds.  We have two fairly difficult skills in this workout which are the overhead squat and toe to bar.  The overhead squat can be a difficult movement if you have mobility issues so consider testing a very light load or scaling to a front squat.  Toe-to-bar can be scaled to knee ups or v-ups if you want to stay off of the pull-up bar.

January 16, 2019

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SKILL

10×3
Strict Pull-Up with Pause at top of pull-up

Spend some time today focusing on strict pull-up strength.  Hold your chin over the bar momentarily after you reach the top of your pull-up and then practice a controlled descent for every rep. If you are using a band choose one that makes the three reps challenging and try to implement the pause at the top.  If you are doing ring rows, pause momentarily with the rings in contact with your chest for each rep.  If you can do strict pull-ups but three reps is too much of a challenge, choose a number that you can repeat for ten sets.

WOD

AMRAP in 15 Minutes
6 Deadlift 225/155 lb
12 Box Jump 24/20″
18 alternating dumbbell snatch 50/35 lb

Workout notes

Today’s workout will be scored by the total number of rounds and reps you complete in fifteen minutes of the deadlift, box jump and snatch triplet.  Adjust your deadlift load to a weight you can easily complete a set of six when fresh.  If the bar is so heavy you have to perform singles or doubles from the outset you have gone too heavy.  You will also need a box to jump to and a light dumbbell for a large set of snatches. Find a dumbbell weight light enough for you to complete each round of eighteen in quick succession either by doing quick singles reseting the dumbbell on the floor or a few large touch-and-go sets.

January 15, 2019

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SKILL

EMOM for 10 Minutes
2 Power Snatch

Perform two power snatches every minute for a total of 10 rounds. You can choose to link your reps together or perform two singles, but make sure you’re able to get both reps done within the first half of  each minute.  The weight you choose should be in the moderate effort range.  An appropriate weight would likely be 65-70% or less for newer lifters. Consider starting with a weight you are very familiar with and increasing by small increments if  the lifts are going well.  Even though we are not squatting in this version of the snatch, make sure to drop underneath the bar slightly as you catch it with your hips behind you.  If mobility is an issue for you, talk to your coach about practicing a split snatch!

WOD

AMRAP in 10 Minutes
50 Push-ups
100 Sit-ups w/ Medicine ball 20/14 lb

Workout notes

In today’s workout we have a simple pairing of two basic CrossFit movements.  Our set sizes are fairly large which will increase the difficulty level quite a bit.  Most of us will hit a wall at some point while doing push-ups but that is okay! Try to maintain the same movement standard even under fatigue. When it comes to the sit-ups you will be hanging on to a medicine ball for 100 reps.  Start out at a steady pace and try to keep moving at the same rate until you finish the entire set.

January 14, 2019

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Skill

Two rounds of Tabata alternating between

Handstand hold
Double unders

We’ll use the Tabata interval timer for today’s skill work. That means you will have twenty seconds to work and ten seconds to recover and transition between movements. The Tabata interval gives you eight opportunities to work on each piece.  For the handstand hold try kicking up against the wall for as much of twenty seconds as possible.  Scaling up will mean wall facing handstands  with a strong effort hollow hold.  If you’re not up for kicking up into a handstand today you can choose to do a plank hold on your hands or hold a pike position with your feet on a box. In your alternating rounds complete as many double unders as possible.  If you are new to double unders try to achieve a few reps in each round by alternating between singles and doubles.  If you are proficient at double unders give triple unders a try!

WOD

AMRAP in 10 Minutes
5 Squat cleans 135/95 lb
10 Power cleans 135/95 lb
15 Push jerks 135/95 lb

Workout notes

This workout is a difficult weightlifting triplet with three distinct barbell movements.  Adjust your load based on the difficulty of the squat clean and/or push jerk. Most of us will want to pay special attention to the large set of push jerks in each round.  Scale the load on your barbell to a weight with which you can complete fairly large sets of push jerks with short rest. If your load is such that you are working through the set of fifteen jerks in small sets, you have gone too heavy!

January 13, 2019

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WOD

15 rounds of 20 seconds on 40 seconds off at each station
Air assault for calories
Row for calories

Workout notes

Similar to yesterday, we have thirty minutes on the clock in an interval style workout.  Saturday we encountered two weightlifting movements and a gymnastics movement.  Today you will have fifteen opportunities to work on two simple monostructural movements.  Our work period is twenty seconds followed by forty seconds to rest and transition.  With twice as much rest as work, make an effort to keep the  intensity as high as possible during each work period.  In busier classes we will transition every thirty seconds which means getting in and out of the equipment quickly during a short ten second transition period.  Move quickly so your partner can jump on and get to work.

January 12, 2019

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WOD

10 rounds of 30 seconds on 30 seconds off at each station

Sandbag cleans 100/70 lb
Toe-to-bar
Two arm dumbbell thrusters 50/35 lb

Workout notes

Today we have an interval style workout spanning a total of thirty minutes.  In each round you will have half of a minute to accumulate reps at each station with another half minute to transition and recover.  We have three fairly difficult movements in this workout so spend some time practicing each one and come up with a good scaling option.  Thrusters and cleans should be scaled to a weight that you can use continuously for most of the thirty second work period. Quick singles with the sandbag and one large set with the dumbbells would be a good strategy.  When it comes to toe-to-bar some kind of sit-up or v-up will most likely be the best option if you want to avoid hanging from the pull-up bar.  Toe-to-bar will be difficult to maintain large sets for the entire workout so consider starting out with several small sets in the time allotted.

January 11, 2019

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Skill

10×1 Rope Climb

Pack your long socks or knee sleeves today to protect your ankles and shins! Spend today’s skill practice working on learning to climb the rope!  A good way to establish that you have the baseline strength to attempt a climb is by performing a bodyweight hang test with your legs off of the rope while you are just above the ground.  If you are not quite ready perform rope pull-ups and practice jumping to the rope and locking in your feet. There are several methods to wrap the feet and make the climb easier so work with your coach to find which works best for you! For those of you that are comfortable with rope climbs use the time to work on efficiency by utilizing the legs as much as possible and ascending the rope using a minimum number of pulls.  If you have rope climbs in the bag and would like to scale up attempt legless or l-sit climbs!

WOD

AMRAP in 15 Minutes

50 Push-ups
150 Double unders

Workout notes

Today’s workout is another long duration couplet with two large sets of familiar movements.   We’re seeing push-ups and double unders in very large sets today.  You will most likely encounter an increased level of difficulty in both movements because of the higher volume sets. Plan on spending some time trying to knock out each round and adding some rest as you get fatigued.  A large set of push-ups can take several minutes for even the most experienced athlete.  Use a push-up standard you can maintain throughout the workout.  The same thing goes for double unders.  Scale the volume if needed to a number you can complete in two to three minutes and don’t be afraid to keep working if your technique drops off a little under fatigue.

 

 

© CrossFit Davis, LLC, 2018