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January 15, 2020

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Skill

EMOM for 10 minutes

1 slow pull power clean + power clean

For today’s skill we are working on a two rep barbell complex.  Start by pulling the bar from the floor slow and under control.  Accelerate as the bar passes the knees and aggressively open your hips to drive the bar upward before dropping into your receiving position.  From there reset the bar on the floor and finish the complex with a full speed lift.  In the second lift focus on passing through the same positions as in your slow pull clean.  Keep the hips low and maintain your back angle as you bring the bar off of the floor. For this skill work you can use a moderate load and practice your mechanics, keeping the weight the same across all ten minutes, or increase slightly if you have the technique dialed in.

WOD

4 Rounds with one minute on each station

Kettlebell swings 32/24 kg
Air assault bike for calories
Dumbbell weighted step ups 50/35 lb 24/20″
Rest

Workout notes

Our workout today is a four round triplet with three minutes of work and one minute of rest.  For busier classes we’ll partner up and start at different stations.  For the kettlebell swings try to start each minute with a large set and then possibly a second or third if you have time.  On the bike you should work at a sustainable RPM rate for each round keeping in mind all three movements have a heavy emphasis on the legs so don’t go all out in those first rounds.  For step ups you can hold the dumbbell any way that you like so find a method that lets you work for most of the minute at a steady cadence.

January 14, 2020

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SKILL

Strict HSPU

or

1 Strict Press + 4 push press

Today you’ll choose between one of two overhead options, upside down or on your feet!   Feel free to continue working with the same movement you practiced last time or switch it up if that feels right for you.      For the strict HSPU you will be working on kicking up against the wall and performing a straight set of  reps.  You can scale by using one or two abmats as a target. The second movement has us partnering up and using a barbell out of squat rack for an overhead complex. Work up to a strong effort 1 rep strict press + 4 rep push press.  The strict press falls off quickly but so does a 4 rep push press for that matter!  Most of us will find the strict press to be the limiting factor but that’s okay. Stick to the rep scheme and keep that first rep strict.

WOD

AMRAP in 10 Minutes

10 Alternating one arm devil press 50/35 lb
10 See-the-lights sit-ups 25/15 lb

Workout notes

Today we have a moderate length couplet with a couple of unfamiliar movements.  Each round starts with a set of ten one arm alternating devil press.  For this variant you will use one dumbbell and alternate arms each rep.  Start with a burpee and keep one hand on the dumbbell, as you leave the deck you’ll bring the dumbbell off the floor and finish with it overhead prior to alternating.   A snatch or clean and jerk is acceptable.  This movement is probably new to you but keep in mind it’s simply a burpee plus a one arm dumbbell ground to overhead where you will alternate arms every rep.  Next you’ll knock out a set of see-the-lights sit-ups.  Keep a plate overhead with straight arms and make the movement a strict as possible.

 

 

January 13, 2020

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CFD | SWEAT

Reminder! Our new 45 minute, CrossFit inspired cardio class starts today at 4PM! All members are welcome and CrossFit experience is not required to participate.

SKILL

Deadlift
2-2-2-2-2

Work up to a strong effort set of two deadlifts.  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 progress through each set and as you increase in weight.

WOD

10 Rounds of 30 seconds on each station
Sandbag squats 100/70 lb
Rest
Double unders
Rest

Workout notes

We’ll have a clock set for twenty minutes for this ten round interval workout.  Each round consists of thirty seconds of work:rest at each of two stations.  We start each round working for thirty seconds squatting a sandbag for as many reps as possible.  Hold the sandbag at your chest, bear hug style and practice keeping your torso upright while you descend all the way into your deepest squat.   Try to avoid making the squat easier by resting the sandbag on your legs in the bottom of each rep.  At the second station you’ll try to knock out as many double unders as possible.  If you are new to the movement stick with the speed ropes but if you are expert level consider giving the drag ropes a try.  If your scaling option is single unders feel free to mix in the drag rope as well to add another layer of difficulty.

January 12, 2020

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WOD

AMRAP in 20 Minutes

100 Meter run
7 Hang power cleans 115/85 lb
4 Push jerks 115/85 lb

Workout notes

Today’s workout is another long one.  Each round starts with a short run and finishes with a moderate weight barbell complex.  Ideally your weight is light enough that you can complete the hang power cleans in two sets at most and then knock out the jerks in one set for the majority of the workout.  This format is essentially an interval style format where you will have the time on the run to rest up for your next round of cleans and jerks. Most of us will end up with a fairly high round count with lots of transitions.  Watch for cars on the run and take your time making your way in and out of the gym if classes are busy!

January 11, 2020

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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 10, 2020

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SKILL

With a 5 Minute time cap climb the double under ladder as high as you can.

5-10-15-20-25-30 … of
Unbroken drag rope double unders.

Start with a set of 5 and add 5 every round.  Stop and rest between rounds as needed  The highest round you complete is your score. If you fail a round start over at the same rung of the ladder.  You do not need to start over at 5.

If you are new to double unders use a speed rope and start with 1 or 2 and increase by 1 or 2 every round rather than trying to go big with the drag rope.

Metcon

AMRAP in 20 Minutes
20 Box Jumps 24/20″
30 Alternating dumbbell power cleans 50/35 lb
40 Wall ball shots 20/14 lb 10/9′

Workout notes

We have a fairly long workout on the menu today with large sets of three conditioning movements.  For the box jumps practice moderating your pace by taking a breath and the bottom or top of the rep and try to maintain a continuous pace.  When it comes to the dumbbells you will want to choose a weight you can maintain touch and go reps for fairly large sets rather than slugging it out with a dumbbell that is too heavy.  When you move to the wall ball shots, transition quickly but collect yourself and start with a big number so you can knock out most of the reps in that first set. Break up the remaining reps into smaller chunks resting for a short time between each until you finish the round.

January 9, 2020

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EMOM for 10 Minutes

[odd] straight set of kipping toe-to-bar
[even] 30 second handstand hold or free standing handstand

Use this time to practice your kipping swing or toe-to-bar with a kip as well as your positioning during a handstand. We’ll be using a one minute interval timer, alternating between movements which will give you five attempts at both skills.   If you are new to toe-to-bar start by alternating between the hollow and arch position on the bar and follow that by pulling the knees in and up to the chest. For the handstand you can choose to kick up to the wall or try a freestanding attempt out on the floor.  Don’t be afraid to challenge yourself a little but start with a sustainable effort for both movements and try to maintain that effort across the entire 10 minutes.

WOD

4 rounds with one minute on each station
Row for calories
Rest
Sandbag lunges 100/70 lb
Rest

Workout notes

We’ll be using the interval timer for today’s workout as well.  The task for today is four rounds with one minute to work at two movements. Each work interval will be followed by a minute of rest so make sure to use the working minute to the fullest and up your intensity level. Choose a sandbag that you can hang on to for the majority of the minute. Be sure to keep your torso upright as you complete each lunge. If your hips are shooting up first that is a good indication that your sandbag is too heavy. A medicine ball can be used in place of a sandbag if the weights available are too heavy.

January 8, 2020

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Skill

EMOM for 10 Minutes

1 Push Jerk + 1 Split Jerk

Today we’re working on a jerk complex and starting with the simpler push jerk and immediately following that with the more complex split jerk. For this skill work your load should be light enough that you can power clean the bar and complete both jerks in succession. If you are familiar with the lifts consider a moderate load for the duration of the workout and increase slowly if your technique is sound.  You’ll need to keep the load light enough that you can safely lower the bar down to your shoulders after completing the push jerk. Remember that lowering a heavy bar from overhead is a skill in itself so practice using soft knees to catch the bar at the shoulders rather than letting it crash down.  New lifters should keep the load light and practice perfect technique for each lift.  Both movements are complex so practice sound mechanics before you increase the weight.

WOD

AMRAP in 10 minutes

1-2-3-4-5-6…
Sumo deadlift high pull 95/65 lb
Thrusters 95/65 lb

Workout notes

We have double duty on the barbell today!  For this ten minute AMRAP you will want a bar that is loaded to a light enough weight that you can perform both movements with in fairly large sets.  The rep scheme is deceptive so be sure to test out several reps with both movements.

January 7, 2020

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SKILL

2RM Strict Weighted Pull-Up

Work up to a strong effort double for a weighted pull-up.  If you are not quite ready for weighted pull-ups perform sets 0f 2 or more strict pull-ups without weight rather than kipping.  If you do not have strict pull-ups yet perform 5-10 sets for max reps of supine ring rows or banded pull-ups with as little assistance as possible or a combination of any of these options.

WOD

7 Rounds of 30 seconds on each station

Push-ups
Rest
Kettlebell swings 32/24 kg
Rest
Double unders
Rest

Workout notes

Today we have a long duration interval workout with seven rounds and three stations.  You will have a thirty seconds on each station and then another thirty seconds to rest and transition.  With short bouts of work like this you should do your best to keep the intensity high for most of each thirty second work period and use that rest interval to prepare for the next station.  If you are good at double unders you could easily game the workout by going easy on the first two movements but that is not the intent of this format!  Challenge yourself early and try to hold your numbers as you progress through each round.  If you are scaling to single unders consider giving the drag ropes a twirl!

 

January 6, 2020

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Skill

EMOM for 10 Minutes

1 Power clean with pause below the knees

We’re working on some positional weightlifting for today’s skill work.  You will have ten opportunities to work on power cleans.  In the power clean we are pulling the bar from the floor with hands just outside of the hips and receiving the bar at the shoulders in a partial squat prior to standing up to finish the lift.  In this version of the power clean we’ll add a pause below the knees which should help you isolate any positional issues you need to work on.  Focus on pulling the bar from the floor under control with the chest up.  Pause momentarily with the bar below the knees.  After the pause generate aggressive vertical momentum by violently opening the hips and catching the bar with your elbows up.  Remember that even though we’re working on the power clean you should still drop lower into a partial squat as the bar gets heavier.

WOD

AMRAP in 12 Minutes

50 Burpees
50 Alternating dumbbell snatch 50/35 lb

Workout notes

Today’s workout is a difficult couplet with large sets of two movements.  Each round starts with a big set of burpees and finishes with a large set of dumbbell snatches.  Your score will be the total number of rounds and reps you complete in twelve minutes.  With large sets like this we are definitely not in sprint mode and you’ll probably have a fairly low number of scored rounds. Getting two rounds plus will be a challenge for most of us.  The best strategy is probably going to be pacing that first round of both movements and increasing intensity in the second round.

© CrossFit Davis, LLC, 2018