Community Fitness Davis

Find your fittest self

Month: July 2016

  • July 6, 2016

    Strength

    Front Squat
    2-2-2-2-2

    Work up to a strong effort 2 rep front squat.  Front squatting requires a good amount of midline stability as well as mobility in the ankle hip and shoulders so think a lot about positions as you practice.  Your chest and torso should remain upright with the weight of the bar carried by your midline. Your elbows should stay up throughout the entire rep.  Initiate the movement by shifting the hips backward and keeping the knees tracking over the toes.

    WOD

    AMRAP in 10 Minutes
    15 Pull-Ups
    200M Run

    Workout notes: Here’s your chance to play around on our new pull-up structure! We had several custom bars made by rogue that do not have powder coat, they have the feel of the two “speal” bars that we had at the old gym so we now have more of those available for those who like them.  We have several powder coated bars as well for folks who prefer that flavor!  We also made the rig wider so the bars inside are accessible as well. If you are new to pull-ups scale the movement to jumping pull-ups or strict pull-ups with a band.  Use a method with which you can get at through at least 3 rounds.  If you have not seen our new 200M Run it goes out the back door and has a turn around at the metal cage in the back alley.

  • July 5, 2016

    AMRAP in 20 Minutes
    15 Power Clean 115/75 lb
    30 Sit-Ups
    60 Double Unders

    Workout notes: This workout falls in a longer time domain and gives you lots of time to practice double unders!  The power clean is recommended to be light as we have a long workout with higher rep sets.  You should be able to perform that set of 15 in sets with short rest. If you go so heavy that you are starting with single reps, you may have gone too heavy! As always double unders are a challenge so if you are new to them so here is a good opportunity to put some work in. Remember you can always scale the volume of each round if 60 is a daunting number!

  • July 4, 2016

    WOD

    AMRAP in 30 Minutes
    20 Push-Ups with feet on a 45/25 lb plate
    20 Burpees jumping to a 45/25 lb plate
    400M Run with a 45/25 lb plate
    Workout notes: This workout most likely has at least one variation on a movement that you don’t see very often! Elevating the feet while doing push-ups should increase the difficulty so if you are normally scaling use this opportunity to attempt a more difficult standard for yourself.  We use burpee plate jumps to reinforce an explosive jump and full extension of the hip and knee at the top of the rep.  The total time is long so establish a sustainable pace and keep moving!

     

  • July 3, 2016

    One class on Monday! Don’t miss it!! #4thofjuly #crossfitdavis #crossfit

    A photo posted by CrossFit Davis (@crossfitdavis) on

    WOD

    AMRAP in 20 Minutes
    10 Goblet Squats 32/24 kg
    10 Kettlebell Swings 32/24 kg
    200M Run

    Workout notes: This workout is a 20 minute AMRAP so that puts it into a longer time domain than a sprint workout or totally anaerobic weightlifting movements.   Work on a strong effort but sustainable pace for that reason. Choose a kettlebell that you can perform most of the workout in very large sets.  We’re in a new spot so that means we’ll have a new target for the run distances you might normally see.  Come on in today to find out where our new 200M target is!

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  • July 2, 2016

    WOD

    for time

    18-15-12-9-6
    Deadlift 225/155 lb
    Burpee Pull-Ups

    Workout notes: The deadlift weight for this workout is what you might normally see if you were attempting to “rx’ a workout like the famous CrossFit workout “Diane”.  Today we are combining that deadlift weight and the difficult burpee pull-up with an increase in total volume over Diane.  Using that as a gauge establish a deadlift weight that you can maintain strong effort set sizes. In a higher volume heavy deadilift workout like this the weight should be something that you could perform in large sets.   The burpee pull-up is most effective when performed as a jumping pull-up with a bar just outside your reach. Utilize as much of a strict pull-up as possible.