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June 24, 2015
Strength Deadlift 1-1-1-1-1 Work up to a strong effort Deadlift. The important thing here is that your heaviest lift has good form just like your lightest. Establish a solid base and set your back BEFORE you lift. Maintain your low back as you pick up the bar. Judge your limits by your strain and the consistency […]
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June 23, 2015
Skill EMOM for 10 Minutes [odd] Knees-To-Elbows [even] :30 Second Handstand Hold Use this time to work on improving your Knees-To-Elbows by learning or refining your kip. If you are new to the movement first work on bringing your knees to up above parallel. Work on timing your swing so your body is behind the bar […]
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June 22, 2015
Strength Back Squat 2-2-2-2-2 Today we’re performing 5 sets of 2 with increasing weight across all sets. Start light with an an empty bar and make sure you are performing all of your reps to your full range of motion. We do this not only to warm each joint through it’s entire range but to reinforce proper […]
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June 21, 2015
WOD For time 1K Row 30 Clean and Jerks 135/95lbs Workout notes: We’re combining a “warm up” row with the classic CrossFit workout “Grace”. Find a pace on the rower that works for you and stay consistent throughout the 1000M. It’s better to start slower and speed up towards then end rather than come out fast and […]
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Protected: Competition 06-22-2015
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June 20, 2015
WOD 3 Rounds for Time 800M Run 50 Sit-Ups 25 Two-Arm Dumbbell Burpee Deadlift 45/30lbs Workout notes: This workout falls into the longer duration category so if the volume and total reps are new to you don’t forget that you can scale the volume as well as the movements! Try completing one or two rounds rather […]
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June 19, 2015
Strength EMOM for 10 Minutes 2 Squat Clean For the skill work today we’ll be working up to a moderate weight 2 rep squat clean. You’ll perform two repetitions every minute. Remember to keep your hips down as you pull from the floor and practice fast elbows while you catch the clean in the bottom of your […]
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June 18, 2015
[creativ_alertbox icon=”” colour=”theme” custom_colour=””]We’re so sad to tell you that tomorrow will be Coach Sophie’s last day at CrossFit Davis! She will be moving on to her next adventure at USUHS Medical School on the East Coast and we are so proud of her! Sophie will be coaching the 9:30am, 12:00 and 4:45 classes tomorrow […]
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June 17, 2015
Skill E2MOM for 10 Minutes 3 Power Clean Work up to a moderate weight Power Clean and perform 3 repetitions every 2 minutes for 10 minutes. Ideally you choose a weight that allows you to do all three reps in a row with very little rest. For a power clean we’re looking for a little bit lighter […]
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June 16, 2015
Strength EMOM for 10 Minutes 3 Push Jerk Work up to a light effort triple in the push jerk and perform that lift every minute for 10 minutes. That’s 10 sets of 3 consecutive reps so the lift shouldn’t be too heavy but a bit more than you would use in a metcon. For this lift you will dip […]