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August 12, 2019

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Skill

EMOM for 10 Minutes

Power clean + hang power clean

We’ll be working on a two rep barbell complex for todays’ skill work.  In the clean your goal is to lift the bar from the floor to the shoulders.  Set your stance with your feet under the hips in a “jumping” stance.  Pull the bar up from the floor under control with your hips low and chest up. As the bar passes your knees you should aggressively open the hips to drive the bar upward and quickly rotate your elbows around the bar while dropping into a partial squat. At this point you can finish by standing up.  The second rep of the complex will start from the hang position. Reset your grip and stance if needed before carefully lowering the bar to your thighs.  In the hang clean you should hit the same positions as the clean from the floor.  Start by bending the knees slightly and then at the hips.  Next start an aggressive hip drive and finish the second rep the same as the first.

WOD

AMRAP in 15 Minutes

30 Double Unders
20 Sit-ups
10 One arm dumbbell overhead walking lunge 50/35 lb

Workout notes

Today we have moderate length triplet workout with two bodyweight movements and the difficult overhead walking lunge.  Each round starts with a small set of double unders. If you are new to double unders and still working on efficiency scale the volume to a number of reps you can complete in at least a minute.  An “unbroken” set of thirty double unders takes about twenty seconds. If you find that are well beyond a minute to complete your set of double unders you’ll probably want to scale that number slightly so you don’t spend a ton of time on that station.  For the lunges there is no prescribed amount of reps for each arm but you should alternate regularly so you distribute the work evenly across both arms.  Break up each round into an even amount like five left, five right or switch arms every round.  If overhead mobility is an issue for you hold the dumbbell at the chest goblet style or ditch it completely and work on bodyweight lunges.

 

August 11, 2019

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WOD

3 Rounds with one minute on each station

Burpees
Rest
Air assault bike for calories
Rest
Burpees
Rest
Row for calories
Rest

Workout notes

We have twenty three minutes on the clock for this interval style workout.  There are four stations with a minute rest after each. The burpee station comes twice in each round and you’ll have one opportunity on the rower and air assault bike so there are technically three movements.  With rest after each station you can use this opportunity to work on a higher intensity level but be careful on the machines. Don’t make the mistake of starting out at an intensity level you are unable to recover from with the scheduled rest.  Most of us would need more than 1:1 rest after a max effort bout on the bike or rower!  Try to tick up the intensity a little but make sure you can hang on for the entire workout.

August 10, 2019

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WOD

In teams of 2 or 3

AMRAP in 30 Minutes

50 Wall ball shots 20/14 lb 10/9′
35 Sandbag cleans 100/70 lb
200M uneven farmer carry

Workout notes

Today we have another fun partner workout for groups of two or three.  Grab a sandbag, medicine ball, dumbbell and kettlebell with weights  you and your partner(s) can agree on.  Start with  fifty wall ball shots trading the medicine ball as often as you need to to work continuously.   The wall ball shots do not need to be distributed evenly but break up the work so that all partners are sharing in the effort.  After you finish the wall ball shots work through the large set of sandbag cleans.    Alternating reps in a conga line will probably be the most efficient as you’ll be getting rest after every rep but just like the wall ball shots one partner can take on more work if needed. The same thing goes for the farmer carry.  No need to be a hero, set the objects down as needed so that you are always moving.  At thirty minutes total we’re looking at a fairly long workout.  The best approach will most likely be to treat this like an interval style workout where you are resting while the other partners are working.  That means no one should be performing set sizes that are way outside of their capabilities.  Use the additional rest to your advantage and make sure someone is always working.

 

August 9, 2019

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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

3 Rounds for time

400M Run
21 Kettlebell swings 32/24 kg
12 Toe-to-bar

WORKOUT NOTES

Today’s workout is a three round triplet with a fairly low volume of reps for the swings and toe to bar.  If the swings and toe-to-bar are manageable for you try to make up some time by picking up the pace on the runs.    Kettlebell swings can be easily scaled by adjusting to “Russian” style swings if you are attempting a heavier weight. The kettlebell will tax your grip somewhat so remember that Toe-To-Bar will be slightly more difficult than when you are fresh. Remember to prevent your hands from  tearing and switch to some form of sit-up if necessary!

August 8, 2019

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Skill

1 slow pull squat snatch with pause in the bottom of the overhead squat

Today’s skill work  focuses on positional accuracy in one of our most difficult lifts.  Start by pulling the bar from the floor while keeping your hips low and back upright. Practice accelerating from the floor in a slow and controlled fashion. As the bar passes your knees, violently open the hips to create vertical drive and quickly drop into a full squat receiving the bar overhead. In addition to the slow pull add a pause in the bottom of the overhead squat to reinforce the mechanics of that position.   This is technique work so use a challenging weight but remember that you should be below maximal effort and go only as deep into your squat as is mechanically sound.

WOD

AMRAP in 10 Minutes

10 Goblet walking lunge steps 32/24 kg
7 Push-ups
4 Pull-ups

Workout notes

This workout is a short time priority triplet with two upper body gymnastics movements and a lower body weighted movement. For the lunges hold a kettlebell at the chest goblet style.  Adding the weight at the chest will increase the difficulty of the lunges but it should reinforce an appropriate movement pattern by helping to keep the chest upright.  The push-up and pull-up set sizes are fairly small. Break them up if needed but do your best to transition quickly and keep the intensity high.

August 7, 2019

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Skill

5 attempts at a Handstand hold w/ 10 shoulder taps

Our skill menu for today has us working upside down and progressing towards handstand walking.  If you are comfortable hanging out upside down start by trying to transfer your weight from one shoulder to the other mimicking the type of loading you will encounter while handstand walking.  Once you have that down you can attempt quickly lifting one arm and touching your shoulder on that same side.  This will put all of your weight on one arm so you’ll need to have a pretty well developed handstand in order to pull this move off.  This is a fairly advanced skill so remember to start at the beginning of our handstand progression before attempting something that is far outside of your capabilities.  If you are not sure where to start see where you fit on the following guide and talk to a coach.

Level 1 10-30 Shoulder taps while in a plank hold
Level 2 Pike handstand with feet on floor or box with or without shoulder taps
Level 3 Pike handstand with feet on wall with weight transfer back and forth between hands
Level 4 Handstand hold on wall with weight transfer back and forth between hands
Level 5 Handstand hold with shoulder taps

WOD

AMRAP in 20 Minutes

20 Push press 115/85 lb
30 Alternating dumbbell power cleans 50/35 lb
200M Run

Workout notes

Today’s workout is a long duration triplet with two weightlifting movements and a short recovery run.  You will need a barbell loaded to a weight you can easily knock out a fairly large set of push presses at the beginning of each round. Getting a set of twenty isn’t necessary and probably not a recommend but you should be able to get close to or beyond halfway with your first set and chip away at the remaining reps. For the cleans use a weight you can alternate arms as touch and go reps without setting the dumbbell down for most of the set of thirty.  As with the push press this shouldn’t be a max effort lifting but a weight you can move efficiently without compromising your form.  After the two lifts you are off on the 200M track for a short recovery run.  Use the run to let your shoulders recover for the next round but keep the intensity high and do your best to get back in the gym in under a minute.

 

August 6, 2019

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Skill

EMOM for 10 Minutes

1 Squat clean with pause below the knees

We’re working on more positional weightlifting for today’s skill work.  You will have ten opportunities to work on squat cleans.  In the squat clean we are pulling the bar from the floor with hands just outside of the hips and receiving the bar at the shoulders while descending into a squat prior to standing up to finish the lift.  The pause below the knees gives you a chance to assess your back position in the first pull but more importantly for this skill work you’ll need to concentrate on an aggressive vertical hip drive and rapid descent under the bar as you will have removed any speed normally gained from the first pull.

WOD

for time

15-12-9-6-3

Front squats 155/105 lb
Burpees

Workout notes

This workout is a five round couplet that will be scored by the total time it takes you to complete forty-five reps each of front squats and burpees.  The benchmark weights suggest a heavier load on the barbell.  Most of us will need to break up at least the first couple sets of squats but you should be able to start each round by knocking out a large portion of the reps in one continuous effort before finishing rounds out with one or two smaller sets.    Even though we have a heavier load on the bar you should scale such that this workout falls into the sprint category.  That means you should do your best to move through those burpees at a quicker pace than you might in a longer workout with higher volume.

August 5, 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. Don’t worry about pausing for an extended amount of time but just make sure you get your chin over the bar without straining your neck and dropping off of the bar without control.   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 and consider upping the rep count to 5 or 7.  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 or around 20-30 total reps. If you are an expert at pull-ups add some weight or give the peg-board a try.

WOD

AMRAP in 15 Minutes

5 Left arm dumbbell hang clean & jerk 50/35 lb
5 Right arm dumbbell hang clean & jerk 50/35 lb
10 Box Jumps 24/20″
15 Medicine ball cleans 20/14 lb

Workout notes

You will need a dumbbell, medicine ball and plyo box for today’s workout.  Each round starts with a set of five dumbbell hang clean & jerks on each arm.  Use a weight with which you can easily complete a set of five on both arms.  Most of us will have a dominant arm so test out both as you warm up and adjust your load based on your weaker arm.  The box jumps come in a fairly small set size.  Try to transition quickly and work at a quick but sustainable pace.  The medicine ball clean is simple on paper but difficult in execution.  The focus for the cleans should be pulling the ball from the floor with your back upright and aggressively opening the hips then driving the elbows up while sliding your hands around the ball. Use this workout to practice the clean technique rather than shortening your range of motion to finish your reps more quickly.

August 4, 2019

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WOD

for time

1000M Run

then

5 Rounds of

10 Thrusters 95/65 lb
10 Power snatch 95/65 lb

then

1000M Run

WORKOUT NOTES

Today’s workout is a five round couplet of two difficult weight lifting movements sandwiched between two moderate runs.    Scale your barbell load to a weight you are confident you can do at least ten of each movement while you are fresh.  It’s likely that one of the two movements is more difficult than the other so scale your barbell load to the lighter of the two.  Most of us will want to break up the sets of thrusters and snatches as a pacing strategy but you should not be forced to do so because you have chosen too heavy of a weight.

August 3, 2019

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WOD

10 Rounds of 1.5 Minutes on 1.5 Minutes off

10 Front rack walking lunge steps 135/95 lb
20 Sit-ups
Max reps double unders

Workout notes

We’ll be working with a ninety second interval timer for today’s workout. With ten rounds of ninety seconds on and ninety seconds off the clock will be set for a total of thirty minutes.  Start each interval with a set of lunges and sit-ups.  The benchmark volume for this workout has a high total volume of both movements so scale the number of reps in addition to the weight on the barbell so you can finish the first two movements in about a minute and have thirty seconds or so to knock out double unders.  Your score for the workout will be the total number of double unders you complete after finishing all ten rounds.  You’ll want to be able to complete all ten lunges in one set so consider a very light or unloaded barbell if that is a difficult movement for you.

© CrossFit Davis, LLC, 2018