Community Fitness Davis

Find your fittest self

Month: March 2013

  • March 11, 2013

    Congrats to everyone who got through 13.1 this week! It was really impressive to watch you all work SO hard!! Great work CFD!! 

    Strength 

    EMOM 10 MIN 3 Power Clean  ~ 75% of 1 RM

    WOD

    AMPRAP in 10 Minutes

    20 Kettlebell Swings 24/16
    10 Deadlifts 225/155

  • March 10, 2013

    Skill

    Use 10 Min to establish a new PR at an Unbroken Double Under Pyramid.

    Increase each step of your last pyramid by 1-10 reps.  Ex 5-10-15-10-5 

    WOD

    “Cindy”

    AMRAP in 20 Minutes

    of 

    5 Pull-Ups
    10 Push-Ups
    15 Squats

     

  • March 9, 2013

    Reminder that Open WOD 13.1 is happening today at CFD! Show up by noon to get ready to warm up, get a heat assignment and go over the standards for judging. Can’t wait to watch everyone go hard!

    Skill

    2K Meter Row for Time

    WOD

    AMRAP in 8 minutes of 

    10 Power Cleans 115/75lbs
    10 Front Squats
    10 Push Press
    10 Back Squat
    10 Push Press
    10 Deadlifts

  • March 8, 2013

    Awesome job to everyone who has hit Open WOD 13.1 so far! You guys are doing great! We’ll see the rest of you on Saturday to get this one done! Show up at noon to start getting warmed up and get assigned to a heat. We will need everyone to help judge eachother as well.  If you are competing in the Open and haven’t already read this post,  Read it now! It will hopefully answer any questions/concerns you are having about the Opens and will give you an idea of what to expect over the next 5 weeks. Rest, Mobilize and hydrate! We’ll see you Saturday! 

    Strength

    Back Squat 5×2  ~ 80% of your max

    WOD

     

    21 Hang Power Clean 95/65lbs
    15 Pistols
    18 Hang Power Clean 95/65lbs
    12 Pistols
    15  Hang Power Clean 95/65lbs
    9 Pistols

     

  • March 7, 2013

    Strength

    1RM Snatch

    WOD

    EMOM  for 12 Minutes

    5 Kettlebell Snatch (switching arms each round)
    15 Squats
    Max Pushups

     

    Your score is your total number of pushups.

  • Everything You Need To Know About The Open

    Over the next 5 weeks each Open workout will be released on Wednesday at 5 pm  on the CrossFit Games website: games.crossfit.com

    You will have from 5 pm Wednesday until 5 pm Sunday of each week to complete the workout and submit your score.

    You must submit your score online BEFORE the Sunday 5 pm deadline in order for your score to be validated. Late scores can not be submitted under any circumstance so please do not be late with entering your score!

    You can do the workouts as many times as you would like between Wednesday and Sunday. Make sure that you re-enter your score if you improve!

    Workouts will be held each Saturday afternoon. Show up at noon to warm up and get your name in a heat. Heats will start at 12:30.

    You MUST complete the workouts in the gym and have a judge to count and judge reps for you any time you attempt a workout in order for your score to count and be validated by CrossFit Davis. We will go over the standards before each workout and we will each help judge and count for each other.

    Make ups for people who can’t make it on Saturdays will be held on Sunday morning at 9:30 or at other times during the week if needed. If you can not make the Saturday or Sunday times please email kirsten@crossfitdavis.com to set up a time to complete the workout.

    Workouts CAN NOT be scaled. All workouts must be completed exactly as written.  This is much different than our normal workouts at the gym.  If something comes up that you can not do (double unders, chest to bar pull ups, a barbell movement that is too heavy for you) you will just complete whatever part of the workout that you are able to. An example of this would be if a workout was an AMRAP of snatches and double unders and you can’t do double unders, you would complete the snatches and then spend the rest of the time completing as many double unders as you can.  Even if you only got 1 or even 0 you can not switch to singles.

    This may sound like it could end up being frustrating in some cases, but here’s the deal, this is a super cool opportunity for you to push yourself beyond what you would do in a normal workout and to try things that you might not otherwise attempt.  If a workout comes up that is all your least favorite movements bundled into one horrible AMRAP, don’t worry about it! Another workout will be coming and you never know what will come up next!  

    If this is your first time participating in the Opens, enjoy the experience! It is such a cool thing to be a part of and at CFD even on our worst days, we are always there to cheer each other on!  

    On the last Saturday of the Opens we will have a big BBQ/party after the workout to celebrate what I know is going to be an incredible experience!

  • March 6, 2013

    Tonight the 5:30 class with have special guest Mark Bell from Super Training gym in Sacramento.  This class will run differently than other classes for the day.  Show up ready to lift heavy and get some help with your deadlift! Mark is one of the best in Power Lifting and we are really lucky to have him coming out! This class may run a little over an hour, but the 6:30 class will still run as usual.  Hope to see you guys! 

    Strength

    1RM Weighted Pull-up

    or 5×3 with as little resistance as possible.

    WOD

    5 rounds for Time

    30 Double Unders
    10 Deadlifts 185/135lbs

    Oh ya. The first Open WOD will be released today at 5 pm! Check the website for more info about what to expect from the 2013 Opens! 

  • March 5, 2013

    Hey guys!! We’re super excited that THIS WEDNESDAY Mark Bell will be in the gym for the 5:30 class helping you all out with your deadlifts! Mark Bell is one of the best is Power Lifting and is coming out from Super Training gym in Sacramento to teach us a thing or two about lifting heavy!! We are really lucky to have Mark coming out to work with us! Show up ready to lift big and plan to stay until about 7.  Our 6:30 class will run as usual.  
     

     

    Strength

    1RM Split Jerk

    WOD

    3 rounds for time of

    20 Kettlebell Swings 24/16kg
    20 Toes-To-Bar
    200M Run

    Also, Don’t forget Weightlifting club is tonight at 5:30!  We focus on the Snatch and Clean & Jerk.  WOD times are at 4:45 and 6:30!

     

     

     

  • March 4, 2013

    Thanks to everyone who helped, offered help or stopped by this weekend! We can’t wait for you guys to see the finished product! Have fun breaking in the new gear!

    Strength

    Working from the floor.

    EMOM  For 8 Minutes do 2 Front squats ~ 85%  of 1 RM Power Clean

    WOD

    AMRAP in 15 minutes

    3-6-9-12… of 

    Burpee
    Games standard Box Jump 24/20″ (no pogo)
    Pull- Up 

  • March 3, 2013

    Skill

    Max Unbroken Wallballs ( no resting between reps). If you hit 150 reps congrats you are probably ready for the opens.

    WOD

    100M Uneven farmer carry. 
    50 Air Squats
    100M Run  
    50 Pushups
    100M Run backwards
    30 Kettlebell Swings
    100M Run Backwards
    30 Tire Jumps
    100M Run
    20 Uneven Weighted Lunges
    100M Uneven Farmer Carry