We are kicking off our Challenge Series on Friday, August 13th @ 6PM with "Grace". Eight weeks later we'll re-test in October except that our Grace finals will also be part of "Amazing Grace", a fundraiser sponsored by Mammograms in Action and Barbells for Boobs. We'll be inviting peeps from all over to participate with us. More info to follow shortly on the first piece of the Challenge.
Fight Gone Bad 5
It's coming! September 25, 2010! Get registered on our team now!
What is CrossFit? by CrossFit Overload. Really captures what every Box is about and strives for.
Joining CrossFit Davis is Easy
Contact us via phone or email to set up a complimentary one hour one on one Intro Session. During this session: - We get to know one another. This is not some globo gym where you're anonymous. - You learn about CrossFit and experience a CrossFit workout for yourself. The workout is scaled to your current ability as necessary. - We evaluate your fitness level and give you feedback. - You have some fun! CFD is a place where people work hard AND have fun. When's the last time you got applause or a high five for doing a workout? Happens here all the time.
New clients now have the option of attending our On Ramp Program to get prepared for CFD's group classes!
Reserve Your Spot Now for the September 15th On Ramp Class! [ Click to Sign Up ]
Start Date: September 15th, 2010
Days / Time: MWF @ 7PM
The On-Ramp Program consists of 3 weekly sessions for 4 weeks for a total of 12 sessions. The classes are structured to prepare new clients for the more demanding group classes to come. These sessions consist of movement / exercise instruction and practice along with lesson reviews; warm up techniques and self-care protocols. Of course, there are workouts, too! Instruction and workouts increase in complexity and intensity over the course of the program, progressively improving your fitness and preparedness for the open classes. Groups are limited in size to ensure all clients receive more than adequate personal attention.
Space is limited to 8 clients.
Reserve Your Spot Now for the September 15th On Ramp Class! [ Click to Sign Up ]
Couples and student discounts available at CFD only.
Join our Facebook Family! We use it for shout outs - quick news flashes, tips, polls, contests and the occasional announcement of a spur of the moment "Stealth WOD."
New Peeps!Hey All - FYI we have some new members...
Please welcome aboard our August Batch of New Peeps!
Dan M
Amiee B.
Dan A.
Tegwin M.
Eric S.
Kern S.
Andrew W.
Josh K.
Ryan E.
Cynthia D.
This crew is looking GOOD.
Remember -- if you see someone you don't know and don't wind up introducing yourself in a reasonable fashion...that's a foul and results in a 5 burpee penalty and a loss of down and ten seconds added to your WOD time.
Today's WOD
Five (5) individually timed rounds of:
10 deadlifts (185/135lbs)
50 double unders
Rest as needed between rounds
Five to one 1 ratio single unders to double unders as a sub.
No more to it than that. The general consensus is that dashes mean "add weight" versus a sets across approach. Even so, this simple, no extra detail WOD prescription leads to all sorts of questions, and I think that's the point.
Does it mean you should do five sets of five back squats?
Yes.
Are those all work sets?
Yep.
Should I just do five sets, increasing the weight each time?
Yes.
Does it mean work up to a 5RM?
Sure.
If you go down in weight, will the CrossFit Police come?
Definitely.
Should you do more than five sets total?
Yes.
And so forth....
This is a standard CrossFit WOD with close to 5,000 posts on Beyond the Whiteboard. For whatever reason, the powers that be at BTW decided, when they entered this WOD, that the person with the higest max load out of the five sets was the "winner". To me, if that were the case, the WOD would be written: "Find your 5RM back squat". What about overall volume? It's quite possible to stay below your max, carry heavy weights across the board and wind up with more overall tonnage than you would if you stair stepped your way up to a max.
Let's look at the #2 and #3 males for this WOD on BTW:
Javier moved 2,102 more pounds than Aaron, and on a lift by lift comparison, outlifted Aaron in a series winning three out of five lifts, but Aaron gets the props. Is this fair? Yes! Standards for scoring are often arbitrary. The right approach for you could be to phone in a WOD using 65% of your 1RM, to max out or carry sets across. Our job is to help you with that.
The following WOD is brought to you by the letters "C" and "J" . Take a look at the Natalie Burgener video to see how it's done when you're just fantastic. In the WOD though, you will not be doing a complete clean and jerk. Rather, the movement standard is going to be the same as Grace. Ground to Shoulder to Overhead Anyhow.
Today's Bit O' Fun!
As many rounds as possible (AMRAP!) in 15 minutes of:
3 Clean And Jerks 135/95 lbs
15 Sit-ups
15 Wall Balls 20/14 lbs to 10 feet
Post total rounds to comments and/or beyond the whiteboard
Do you know what's great? Looking in someone's book and seeing "five sets of 5 x 15lbs" for a shoulder press workout and that same person putting up 60lbs on their last set of 5. Not too shabby!
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