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November 21, 2019

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THANKSGIVING WEEK HOURS

Wednesday: Normal hours
Thursday: One class at 9:30AM
Friday: Closed
Saturday: Normal hours return

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

3 Rounds of 3 Minutes on 1 Minute off

5 Deadlifts 135/95 lb
3 Hang power cleans 135/95 lb
1 Thruster 135/95 lb

Workout notes

Today’s workout is all about the barbell! We have a three round interval workout with three minutes of work and one minute of rest.  Treat each three minute period as a mini AMRAP scoring as many rounds and reps as possible.  The workout is prescribed as a complex of barbell movements starting with what is essentially the easiest and progressing to the most difficult.  You’ll want to test each movement as you warm up but pay special attention to your thruster weight as that will most likely be more challenging than the set of deadlifts or cleans.  You should be able to do a round unbroken with your chosen weight but that is not a requirement for the workout.  If you are breaking up the sets remember to be somewhat strategic by resting prior to your last deadlift and hang power clean if needed.

November 20, 2019

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Skill

EMOM for 10 Minutes
Straight set of Strict HSPU or 2 Rep Strict press

For today’s skill work you will have to make a choice between either a gymnastics or a lifting movement.  For the strict HSPU you will be working on kicking up against the wall and performing a straight set of strict HSPU.  You can scale by using one or two abmats as a target. Optionally you can work with a barbell and a squat rack and work up to a strong effort 2 rep strict press.  The strict press falls off fast so start with a light barbell and move up in small increments. If you choose the strict press work on the minute adding weight as you go for 2 reps each minute.

WOD

7 Rounds of 90 seconds on 90 seconds off

15 Sit-ups
10 Box Jumps 24/20″
Max reps alternating dumbbell snatch 50/35 lb

Workout notes

Today’s workout is a seven round interval workout with three movements.  Start each round with a quick set of sit-ups and box jumps before you get the dumbbell.  You’ll finish each round by completing as many snatches as you can before the ninety seconds are up. The sit-ups and box jumps should be scaled to smaller numbers if needed to guarantee that you have at least 30 seconds with the dumbbell. The weight of the dumbbell should allow you to perform either touch and go reps or quick reps in succession.

 

November 19, 2019

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Skill

8x90s

20 Double Unders then 1 Squat clean

Today we’ll use a ninety second interval timer and you will have eight 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 each round. Give your self a thirty second cap so you have plenty of time to attempt a clean regardless of how the double unders go. You can choose to build in weight as you go or choose one challenging weight and try to make the lift each round.

WOD

for time

10-9-8-7-6-5-4-3-2-1
Burpee
Front squat 135/95 lb

Workout notes

Today’s workout is a time priority couplet of burpees and front squats. We will start with 10 reps of each and work our way down until we complete 1 rep of each movement to finish the workout. The burpees will add up so make sure not to come out too hot. Choose a front squat weight that allows you to start the workout with an unbroken set of 10. You don’t need to complete every round unbroken, but it should be a possibility to do so when fresh.  If burpees are particularly difficult for you make sure to adjust the front squat weight accordingly. As you get to the smaller numbers at the end of the workout practice fast transitions and try to pick up your pace to finish strong.

 

November 18, 2019

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Skill

EMOM for 10 Minutes

1 Power Clean

We’ll spend ten minutes today working up to a moderate or strong effort power clean. Start with a light load and work up slowly increasing weight only if you have established the mechanics of the lift. Consider this as primarily skill work but going a little heavier than you might normally with a complex of multiple reps is okay.  Practice pulling the bar from the floor under control and exploding with the hips as the bar passes your knees. As your receive the bar in the catch position you should re-bend the knees and hips to meet the bar in a partial squat.   An appropriate weight would likely be a little more than 60% for newer lifters. Experienced lifters will notice there is a lot of recovery time so you can bump the weight a little bit and work towards a max for the day.

WOD

AMRAP in 12 Minutes

3-6-9-12-15-18-21…

Push-ups
Kettlebell Swings 32/24 kg

Workout Notes

In today’s workout we are tackling push-ups and kettlebell swings. Both fairly simple movements, but they are sure to get tough as the minutes tick by and the reps go up. You will be adding three reps to each round so take note and plan your pace accordingly. Push-ups can be scaled as usual by choosing to perform them from your knees or on a box.  Whatever version you choose make sure to work through the full range of motion getting your chest to the ground or box and then finishing with locked out arms. Keep your midline tight through your push-ups to avoid “snaking” or peeling up off the ground. Choose a kettlebell that you can handle when the reps get high and fatigue starts to set in.

 

November 17, 2019

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WOD

In teams of 2 or 3

AMRAP in 12.5 minutes of
10/7 calories each on the assault bike

rest 5 minutes then

AMRAP in 12.5 Minutes of
15/10 calories on the concept 2 rower

WORKOUT NOTES

We have two monostructural movements in today’s workout. The total workout time is 30 minutes including both 12.5 minute AMRAPS and the long rest period between.  We’ll partner up for this WOD so that means additional rest during each AMRAP.  Go as hard as possible while you are on the bike or the rower and do your best to recover while your partner(s) are working.  Your score for the workout will be the total number of rounds that you and your cohorts complete on both movements.

November 16, 2019

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WOD

AMRAP in 20 Minutes

10 Thrusters 95/65 lb
10 Burpees
100M Run

Workout notes

Today’s workout is a long duration triplet with a small set of thrusters and burpees as well as a short run.  Each round starts with ten thrusters.  The suggested load is fairly light and we’re looking for a weight that you can easily perform a set of ten when fresh.  With twenty minutes on the clock most of us will end up breaking up the sets of ten but you shouldn’t be forced to do so because your weight is too heavy.  If you are looking for a strategy for this workout try treating each round as an interval by moving through the thrusters and burpees quickly and recovering on the short run.

November 15, 2019

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Skill

One round of Tabata

20s Arch hold
10s V-ups

Today’s skill work focuses on the midline.  We’ll use the Tabata timer which is eight rounds of twenty seconds on ten seconds off for a total of four minutes.  You will be active for the entire sequence so give yourself some time at the end of each interval to transition between movements.  Start each round with a static arch hold and roll over to knock out a few V-ups during the ten seconds that would normally be a rest period in the Tabata interval.  Remember that both movements can be scaled by shortening your levers.  For the arch hold you can bring your arms in rather than holding them outstretched and for the V-ups you can bend at the knees rather than trying to reach your toes with straight legs.

WOD

10 Rounds of

30s Power cleans 135/95 lb
30s Rest
30s Box Jumps 24/20″
30s Rest

Workout notes

You will have twenty minutes on the clock for today’s workout split between two work stations with time to rest and transition.  For the barbell we’re looking for a light enough weight that you could perform repeated reps working through most of the 30 seconds.  For the box jumps you should establish a cadence that allows you to work for the entire thirty second work period with continuous effort.  You can scale to a shorter box here if needed or perform step-ups if you’re not able to jump for any reason.

November 14, 2019

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Skill

EMOM for 10 Minutes

1 Slow pull squat clean

Today’s skill work has us working on positional awareness in the first pull of the squat clean.  Start by lifting  the bar from the floor as you keep your hips low and your back upright.  Practice pulling  the bar off of the floor under control and gradually increase speed without compromising your upper body positioning.   As the bar passes your knees, violently open the hips to create vertical lift and quickly drop into a receiving position.  When you catch the bar in the bottom of your squat drive the bar upward aggressively to finish the rep.  You will have ten opportunities to work on this lift so make every rep count.   Remember that this is skill work so maxing out your lift is not a priority. Start light and work up to a moderate load that allows you to test a reasonable weight but do not sacrifice your mechanics.

WOD

5 Rounds for time

21 Wall ball shots 20/14 lb 10/9′
12 Kettlebell swings 32/24 kg

Workout notes

Today’s workout is a five round couplet with two familiar conditioning movements.  The set sizes are small so hopefully you can keep the intensity high for all five rounds.   For the wall ball shots use a weight and target height that you can maintain for all five rounds.  The total number of kettlebell swings is on the lower end and each round is fairly small so you could use this opportunity to test out a heavier weight than you normally use.  If you in between two weights you can always swing the kettlebell to eye level and try to get a little higher as you get more comfortable.

 

November 13, 2019

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Skill

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

If you are new to this skill start by gently kicking up to a wall or practice wall walks 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 make sure to 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

AMRAP in 20 Minutes

5 Strict pull-ups
10 Alternating dumbbell snatch 50/35 lb
15 Push-ups

Workout notes

Today’s workout might look familiar if you’ve ever done the workout “Cindy”, but we’re taking the squats out and adding an additional pulling element. Choose a version of a strict pull-up that allows you to complete the 5 reps in about 2 sets. Ring rows, banded pull-ups or jumping pull-ups are all great scaling options. The dumbbell snatch weight should be manageable for a set of 10. Because this is an AMRAP this would also be an appropriate time to “scale up” and try out a heavier dumbbell than you are used to using if that is something you feel ready for.  Sets of 15 push-ups can will add up so make sure to choose a version here that won’t stop you in your tracks. Using a box or doing reps from your knees are suggested if needed! Whatever you choose make sure to keep your reps strict and through a full range of motion!

November 12, 2019

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Skill

Front squat
3-3-3-3-3

Work up to a strong effort three 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. Your elbows should be pointing outward with your chest up.  Actively push your knees out if you feel them caving in so you can reinforce good mechanics.

WOD

AMRAP in 15 Minutes

10 Sit-ups
7 Air squats
4 Front rack walking lunge 115/85 lb

Workout notes

Today’s workout is a time priority triplet with two bodyweight movements and a small set of a difficult barbell movement.  The set sizes in this workout are small so as always, work at sustainable pace but work attempt to make quick transitions between movements.  Even though each set is only four reps, the lunges will be the most difficult part of today’s workout.  The suggested load on the barbell is moderately heavy but remember we’re looking for a weight you can easily complete four unbroken reps when you are fresh and for most of the workout.  Lunges are unilateral unlike most of the other movements we encounter so the difficulty is increased.  If you do challenge yourself by using a slightly heavier load than normal remember that it should be well below max effort.

© CrossFit Davis, LLC, 2018