Community Fitness Davis

Find your fittest self

Month: July 2015

  • July 5, 2015

    WOD

    10 Rounds for time, load and mechanical integrity.
    3 Heavy Squat Cleans
    5 Strict Pull-Ups
    5 Strict Ring Dips

    Workout notes: Please note that there is no prescribed weight for this workout! The priority for this workout is technique as well as task. In total you will perform 30 Squat cleans in sets of 3  so something in the 80% range would be appropriate as long as you can maintain the mechanics of the lift for each rep.  Touch and Go is not necessary.  Pull-ups and dips can be assisted by bands or by scaling the movement to something that maintains the intended stimulus.

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  • July 4, 2015

    [creativ_alertbox icon=”” colour=”theme” custom_colour=””]Please note that we will be open for our regular WOD classes today but we will be not be holding open gym so our coaches can enjoy the day. [/creativ_alertbox]

    WOD

    “Abbate”

    for time

    1 Mile Run
    21 Clean and jerks 155/105 lb
    800 M Run
    21 Clean and jerks 155/105 lb
    1 Mile Run

    Workout notes: This workout is a hero workout from CrossFit.com honoring U.S. Marine Corps Sergeant Matthew T. Abbate.  The hero workouts usually have a bigger challenge in them than your day to day training. Scale either volume or load as needed but go hard and leave it all out there.

  • July 3, 2015

    [creativ_alertbox icon=”” colour=”theme” custom_colour=””]Classes will run as usual on Saturday July 4th at 8:30 and 9:30 am. There will be no Open Gym at 10:30. The gym will be closing promptly at 10:30 to allow our coaches to enjoy the holiday![/creativ_alertbox]

    Skill

    EMOM for 10 Minutes
    1 Squat Snatch
    Our skill work today is the venerable squat snatch.  The move is very difficult and requires a great deal of mobility. Warm up to a weight that is in the 60-70% range and work with that weight.  Test the movement at a low weight to make sure you have the mechanics down.  If the squat snatch isn’t happening today due to mobility issues work on a power movement but in addition work on some very light overhead squats with a PVC or empty barbell so you can get the feel for the movement.
    WOD
    3 Rounds for time
    30 Barbell Thrusters 45/35 lb
    15 Burpee
    Workout notes: For the barbell thruster we’re moving an unloaded barbell for a high number of reps. Don’t be fooled by the light weight, the combination of the two movements will feel like you have compounded the difficult level after the first round.  Use as much hip drive as you can with the thruster even though it might be tempting to just move the bar with strict presses.

     

  • July 2, 2015

    Strength

    Back Squat
    10-10-10-10-10

    Today we’re performing 5 sets of 10 Squats working up to a heavy set. This rep range is probably unfamiliar territory so spend some time thinking about how you would perform a large set of heavy squats. The best strategy is to take a moment to take a few slow and deep breaths at the top of every rep to allow some recovery before you start your next rep.  This will help you to avoid hitting failure. A weight that is in the 70% range would be appropriate for more experience lifters.  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 mechanics.  Maintain an upright and rigid torso through each rep.   Be sure to review how to ditch a back squat and use spotters when needed.

    WOD

    AMRAP 10 Minutes
    25 Sit-ups
    20 Alternating Dumbbell Snatch 45/30 lb
    15 Push-Ups

    Workout notes: The push-up will most likely be the movement that gives people the most difficulty.  First review ideal push-up form and try to emulate that. Most often as the arms we’ll see people start worming up off the floor and breaking at the midline when they don’t need to. What they really need to do is rest a moment and break up the reps into smaller increments.  If you struggle performing any push-ups maintain your midline by dropping down to your knees.