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All Posts By

Alex Aguiar

May 17, 2020

By | Workout of the Day | No Comments

At Home WOD

For time:

63-54-45-36-27-18-9
mountain climbers
21-18-15-12-9-6-3
overhead walking lunge steps

Workout Notes

After heavy debate we decided to choose mountain climbers over thrusters for this rep scheme. You can thank us later for that! Start the workout with sixty-three mountain climbers followed by twenty-one overhead walking lunge steps. Continue to progress until you complete the last round of nine mountain climbers and three overhead walking lunge steps. Start each set of mountain climbers in high plank position, bring one knee towards your chest finishing each rep in runner’s position. Alternate back and forth quickly. Next, move on to the overhead walking lunge steps. Start with a snatch or clean and jerk to get your weight overhead. Lock out completely keeping your arm as vertical as possible. As you are lunging, aim to keep your chest tall and your steps smooth. Alternate arms however you would like, but shoot for equal work on each side. Let your coach know if you have any questions. See you all at 9am zoom!

May 16, 2020

By | Workout of the Day | No Comments

At Home WOD

With a clock set for 21 minutes:

[1’s] V-ups
[2’s] double unders
[3’s] air squats

Workout Notes

Twenty-one minutes on the clock today. You will hit each exercise seven times and your score will be total reps. V-ups can be difficult to maintain for such a a long period of time. Prioritize getting your upper body and legs off the ground simultaneously. Your butt should be the only thing in contact with the floor at the top of your V-up. If you begin to fatigue or hit failure, consider switching to tuck-ups or another core exercise. Next, move on to double unders. Shoot to start with a large set! A few other options include: box jumps, lateral hops, or jumping jacks. If you have a rower or an assault bike, feel free to use it during this minute. Finally, finish with one minute of air squats. Add weight if you want! Plan rest strategically and pace accordingly. See you all at 9am for zoom class with Kirsten and Matt!

May 15, 2020

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At Home WOD

For time:

1 mile run
100 alternating devil press

Workout Notes

Today’s workout might look simple at first glance, but be prepared for a grind. Start your workout with a one-mile run. Push yourself, but maintain a pace that allows you to start the devil presses immediately upon return. If you are looking for a substitute, go for 1600-2000 meters of rowing or 4000-5000 meters on an assault bike. A “regular” bike ride would be a great start to this workout too. An alternating devil press is essentially a burpee + a ground to overhead movement. Start with a burpee keeping one hand on your piece of equipment. Once you stand up from your burpee, finish with what is essentially a snatch. Get creative to find a weight that works for you. A dumbbell, kettlebell or plate are all good options. Switch hands and repeat for one-hundred reps. Looking for a scaling option? Ditch the weight and knock out one hundred burpees instead. Remember to join the 6pm zoom class with Coach Jakob!

May 14, 2020

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At Home WOD

For time:

50 push-ups
35 box jumps
20 push-ups
35 box jumps
50 push-ups

Workout Notes

Today’s workout is a great quarantine test! It is time to put your improved push-up strength to use. Consider the total work prescribed when deciding how to attack this workout. In total you will complete one hundred and twenty push-ups and seventy box jumps. Break up the push-ups often to minimize rest. Avoid failure if possible. Push ups in any form work today. Don’t be afraid to start with a more difficult version of push-ups than you are used to, but be willing to scale if you hit failure. Use a box or something sturdy such as a bench, stair, ledge, etc. for the box jumps. Some other options include squat jumps or broad jumps if you do not have a safe spot for box jumps. If you’re looking for some workout buddies, tune into zoom class at 12pm with Alex H!

May 13, 2020

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At Home WOD

5 rounds for time:

400m run
30 sumo deadlift high pulls
20 burpees

Workout Notes

Today’s workout is a time priority triplet. Map out your quarter-mile track and get going! You should have this route dialed by now (you might even have multiple). Once you come back from the run, get right onto your piece of equipment and start banging out those sumo deadlift high pulls. Start with your stance outside your shoulders, drive your piece of equipment straight up to collarbone height with a narrow grip. Keep your elbows high, avoid overextending your lower back, and keep your ribs tucked down. Finish each round with twenty burpees. Don’t be afraid to push the pace! Use the first part of your run as recovery if need be. Consider cutting the workout down to three or four rounds if you are looking for a scaling option. Let your coaches know if you have any questions and don’t forget to tune into the 12pm zoom class with coach Alex H.

May 12, 2020

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At Home WOD

12 rounds of 60 seconds on/30 seconds off

12 step-ups
-then-
max hang squat clean thrusters

Workout Notes:

Our workout today is twelve quick sprints with limited rest. In each round, you will spend one minute completing twelve step-ups and then as many hang squat clean thrusters as possible. Choose something sturdy to step up on to. Start with both feet flat on the ground. Finish each rep by standing tall on your box/stair/chair/couch/nightstand/bench/coffee table/truck bed/above-ground hot tub/etc. Once you complete your twelve step ups, move over to your piece of equipment for the hang squat clean thrusters. Each hang squat clean thruster will start with a deadlift. From there, bend at the knees, bow at the hips, and drive your equipment upwards. Finish each clean in a full squat. As you come out of your squat, press that barbell overhead to complete the thruster. Bring your piece of equipment back down to the hang and repeat. Make sure to choose a manageable weight that you can move quickly. Also consider giving yourself a time cap for the step ups. Ideally twelve step-ups leaves you approximately thirty seconds or more each round for hang squat clean thrusters.

May 11, 2020

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At Home Wod

With a clock set for 20 minutes:

1 minute of sit-ups
1 minute of snatches
2 minutes of sit-ups
2 minutes of snatches
3 minute of sit-ups
3 minute of snatches
4 minutes of sit-ups
4 minutes of snatches

Workout Notes

Twenty minutes on the clock today moving back and forth between sit-ups and snatches. Start out with one minute of sit-ups, then one minute on snatches, followed by two, three , and four minutes of each exercise. The majority of this workout occurs during the three and four minute rounds, so pace yourself accordingly. Try not to burn out in the first few rounds. Make sure to lay all the way back on the sit-ups and also to sit up all the way so that you can touch your heels with your hands. If you have a kettlebell, feel free to substitute swings for snatches. Use your legs and hips to generate power and drive upward on the snatches and swings! Let your coach know if you need any additional scaling options or substitutions.

May 10, 2020

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Sunday Super Zoom

AMRAP 20 minutes

Option 1-“Cindy”
5 bent over rows (right)
5 bent over rows (left)
10 push ups
15 air squats

Option 2-“Mary”
5 handstand push-ups/pike push-ups
10 pistols/air squats
15 pull-ups/kettlebell swings

Workout Notes

Not often do we offer multiple workout options. Today we caved, two choices for you today, don’t blow it! Both workouts will run on the same twenty minute clock. Your first option is “Cindy.” If you have a pull-up bar, feel free to substitute five pull-ups for the bent over rows. Barbell rows would also be a great substitution. Move quickly and don’t be afraid to break up your sets early if need be. Your second option is “Mary.” Increase the difficulty on the push-ups, ideally with handstand push-ups or pike push-ups (elevate your feet to increase the difficulty further). Consider using a doorway or rail if you need some support on the pistols, and finish each round with fifteen pull-ups or swings. Similar to yesterday’s workout, shoot to move efficiently and minimize rest for whichever workout you choose. See you all at 9am!

May 9, 2020

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Saturday Super Zoom

AMRAP 20 minutes

20 double-unders
4 burpees
8 swings

Workout Notes

Twenty minutes on the clock today. Start each round with twenty double-unders. A couple substitutes include lateral hops or jumping jacks. Follow that up with four burpees and finish with eight kettlebell/dumbbell swings. Consider alternating dumbbell snatches in replacement for the swings. Expect to complete many rounds (EMOM anybody?). The name if the game is minimizing rest and quick transitions. Even short rest between movements can accumulate and set back your potential gains. Set up your equipment strategically, stick to a pace, and do your best to hang on. See you all at 9am!

May 8, 2020

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At Home WOD

For time:

400m run
150 wall balls
400m run

Workout Notes

Happy Birthday to our fearless leader and programming specialist: Matt Pedri! I’m assuming that this is his favorite workout because he programmed it on his birthday, but you never know. In his free time, Matt likes to troll Dave Castro on social media through his many burner accounts. He also enjoys dragging his weight vest across the gym after sweaty hero workouts and no-repping athletes during the open. Rumor has it that Matt hides beer in a secret fridge behind the dumpster at the four-hundred meter turn around for running workouts. We love him, but please blame him if you crash and burn in today’s workout. Essentially, our workout is “Karen” with a little extra work. Start and finish the workout with a four-hundred meter run or approximately two minutes of running. Sandwiched in-between the runs are one-hundred and fifty wall balls. Minimize your rest and break up the wall balls accordingly. A couple other options to replace the wall-balls include: empty bar thrusters or jumping squats. Let your coach know if you need an alternative option!

© CrossFit Davis, LLC, 2018