Categories
Workout of the Day

June 21, 2020

Sunday super zoom

AMRAP 20 minutes

15 Burpees
20 Air Squat + Jumping Squat

E4MOM
200m Run or 100 Mountain Climbers

Workout notes

Well it’s back to basics for the CFD crew. We’re at home again today and most of you have happily returned your dumbbell or kettlebell. If you’re like me you started to despise the sight of your lone piece of equipment as you warmed up for your workout. We’ll be hosting bodyweight workouts on Zoom every Sunday at 9 so be there to follow along or email team@cfdavis.com if you’d like to be added to the zoom recording list. Yoga will follow at 10AM! Oh yeah, your score will be the total number of rounds and reps you complete of the burpee, squat + squat jump. The run and mountain climbers are just there for fun!

Categories
Workout of the Day

July 15, 2020

At home WOD

for time

50, 75 or 100 burpees

Our workout today is the first workout we did 3 months ago when we had to close the gym! Crazy to think it has been 3 months! At 5PM we will be on Zoom to show you all around the gym and you can also watch all your coaches do this workout! Join us from your houses if you want or feel free to watch the suffering! We will also be running our normal Zoom class at 9am! Please reach out to team@cfdavis.com or are running into difficulty setting up pushpress or sugarwod if you have any questions. Remember to log your score and give out some virtual fist bumps! Moving forward you’ll be able to easily look at benchmarks and previous performances to see how you’ve progressed.

Categories
Workout of the Day

June 14, 2020

Sunday super zoon

10 rounds of 60 seconds on 30 seconds off

10 power cleans
then
max reps of push-ups

Workout notes

Our workout today uses the same timing we saw yesterday but we’ve twisted the stimulus by asking for a posterior dominant buy in and a strict, upper body movement as your cash out for each round. You’ll start with a sustainable set of cleans. Use your dumbbell, kettlebell or light barbell and scale by adjusting the number of reps you attempt for each buy in. Your goal should be 1-2 sets of cleans each round with enough time to knock out some push-ups in your remaining time. Your score will be the total number of push-ups you complete after ten rounds.

Categories
Workout of the Day

June 13, 2020

Saturday super zoom

WOD

10 rounds of 60 seconds on 30 seconds off
10 Thrusters
then
Max reps of sit-ups

Workout notes

Today we have an interval style format with a difficult buy in. Start each round with a sustainable set of thrusters. Use your dumbbell, kettlebell or light barbell and scale by adjusting your “buy in” for each round. Your goal should be a set 1-2 sets of thrusters each round with enough time to knock out some sit-ups in your remaining time. Your score will be the total number of sit-ups you complete after ten rounds.

Categories
Workout of the Day

June 7, 2020

Sunday super zoom

5 Rounds of 3 minutes on 1 minute off

1-2-3-4-5…

Front or goblet squat
Push press

Restart at 1 every round.

Workout notes

Today’s workout is a “fun” complex you can complete with your barbell, dumbbell or kettlebell. The format should be familiar. You’ll start each three minute work period with one squat followed up with one push-press (yes, you can do a thruster if you want). Your score is your total number of rounds completed and any additional reps in any incomplete rounds. If you don’t have any equipment available then tackle this with air squats and push-ups!

Categories
Workout of the Day

June 6, 2020

Saturday super zoom

AMRAP in 20 Minutes

100M farmer carry
20 swings
30 jumping alternating lunges

Workout notes

Today’s workout is a twenty minute time priority triplet using your kettlebell or dumbbell for two lifting movements before knocking out a large set of jumping alternating lunges. For the farmer carry try to alternate arms at the 50M mark but if you need to break up the carries do your best to distribute the work evenly. Your swings will be tough with your grip having been challenged by the carries so break them up as needed. If jumping is not on the menu for today perform walking lunge steps without the jump.

Categories
Workout of the Day

May 31, 2020

Sunday Super Zoom

AMRAP in 20 Minutes

30 walking lunge steps
20 sumo deadlift high pull
10 push-press

Workout notes

Today’s workout is a time priority triplet. Start each round with a large set of thirty bodyweight lunge steps before picking up your barbell or object and working through two lifting movements. If you have a dumbbell or kettlebell you can alternate arms or grip your object with both hands. For the push presses barbell folks should use a weight light enough that ten is an easy set when you are fresh. If you are using a dumbbell or kettlebell for push presses alternate arms as needed.

Categories
Workout of the Day

May 30, 2020

Saturday super zoom

10 rounds of 60 seconds on 30 seconds off

7 reps of “squat combo” air squat + jumping squat
4 v-ups
max reps mountain climbers

Workout notes

Today we’ll use an interval timer for ten rounds with sixty seconds of work and thirty seconds of rest for each round. Each round starts with a set of seven reps of a squat + squat jump. A single rep of this complex starts with the air squat and ends with a jumping squat. After the squat complex you’ll perform four v-ups. The total buy in will be the fourteen reps in the combo and four v-ups. After you finish the v-ups you’ll use the remaining time to knock out as many mountain climbers as possible. Count each foot forward as a rep. In the end your score will the total number of mountain climbers you complete after ten rounds.

Categories
Workout of the Day

May 25, 2020

WOD

Murph

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you have a vest, wear it.

WORKOUT NOTES 

This year’s version of Murph will look much different than years past! Usually we get together in a huge group and suffer through this memorial day tradition. Well it’s still Memorial day and Murph is on the menu but our doors are closed. That means we’ll be tackling this workout at home and hopefully with us on Zoom! Most of you don’t have a pull-up bar available so you’ll need a good scaling option. You could use a dumbbell, kettlebell or barbell and perform upright rows. If you maintain the original stimulus and perform a bodyweight gymnastics movement then you’ll want to get creative with modified ring rows. Grab a towel or rope and find a sturdy post to wrap it around, Adjust the difficulty by decreasing the angle of your body relative to the ground. Hope to see you all on zoom tomorrow at 9!

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

Categories
Workout of the Day

May 24, 2020

Sunday Super Zoom

AMRAP in 15 Minutes
12 alternating snatches or swings
9 burpees

Workout notes

Today’s workout is a moderate length time priority couplet of a classic lifting and bodyweight pairing. Most of us will choose between swings or alternating snatches with our kettlebell or dumbbell. If you are one of the lucky ones with a barbell and plate set, use a weight light enough that you can get through each round in one to two sets before you tackle the burpees. On paper the fifteen minute work period and twelve lifting reps will steal your attention but the real difficulty will come from the innocuous set of nine burpees. Start out at a steady pace and try to move continuously through the full 15 minutes.

Hope to see you all at the 9AM Zoom class and/or our CFD town hall meeting at 5PM!