Community Fitness Davis

Find your fittest self

Month: September 2016

  • September 4, 2016

    [creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note: We will have limited hours on Monday 9/5/2016 for the Labor Day Holiday! Classes will be held at 8,9 and 10AM! [/creativ_alertbox]

    WOD

    for time
    50 Chest-To-Bar Pull-ups
    75 Push-Ups with feet on a 45 lb plate
    100 Overhead Walking lunge steps 45 lb plate

    Workout notes: Today’s workout is formatted a little bit like the famous CrossFit workout “Angie”.  We start with the most difficult movement the Chest-To-Bar Pull-up and transition from there to push-ups and lungess.  This workout is a chipper and might be considered one of the more difficult ways to see movements. You have a high number of repetitions done all at once so no “recovery” from one movement while you work on another.  All of the movements here can be scaled independently.  You can perform chin over bar pull-ups, ring rows or jumping pull-ups if you are not quite ready for Chest-To-Bar. The push-ups can be scaled by putting your feet on the floor or doing them from your knees. The lunges can be performed without the plate to give your shoulders a rest if need be. If you are new to this level of volume scale the total number of repetitions.

  • Competition 09-05-2016

    Monday – 9/5/2016

    Weightlifting

    Behind the neck jerk
    3,3,3,2,2,2,1,1,1
    Starting at 70% and working up to 95% of max jerk

    Strength

    Front Squat
    5-5-5-5-5
    60,65,75,75,80%

    Skill

    EMOM for 10 Minutes
    [Odd] :30s Triple Unders
    [Even] :30s Seconds of L-Sit

    Metcon 1 

    5 Rounds with 1 minute on each station
    Dumbbell Power Snatch 75/55 lb
    Wall Ball Shots 30/20 lb 10/10′
    Row for Calories
    Rest

    Metcon 2

    Big Sexy

    5 rounds for time of:
    6 deadlifts, 315/205 lb *
    6 burpees (over the bar)
    5 cleans, 225/155 lb
    5 chest-to-bar pull-ups
    4 thrusters, 155/105 lb
    4 muscle-ups

    * Change your own plates between movements

    Accessory 

    8×4 Glute Ham Raise
    use the most difficult upper body extension possible for 4 reps

    Recovery

    2 Rounds
    5 Minutes Standing Straddle
    3 Minutes Pigeon each leg
    3 Minutes Puppy Dog

    Tuesday – 9/6/2016

    Weightlifting 

    EMOM for 10 Minutes
    1 Power Clean + 1 Hang Clean

    Strength
    12x90s
    [odd] Straight set strict neutral grip hollow body pull-ups
    [even] Straight set strict deficit HSPU 9/6″

    Gymnastics
    Max effort handstand walk then

    3×75′ completing each for time

    Metcon 1 

    3 Rounds for time
    15 Push Jerk 205/145 lb
    400M Run

    Metcon 2 

    3 times through the following
    AMRAP in 6 Minutes
    21 Toe-To-Bar
    15 Calorie Air Assault
    9 Box Jump 30/24″
    2 Minutes rest betwen rounds

    Accessory 

    10×10 Strict Weight Hip Extension with pause at parallel use 5 or 10 lbs

    Recovery

    2 rounds
    3 Minutes Garland pose
    3 Minutes Pigeon each leg
    3 Minutes twisted cross each arm
    3 Minutes couch(dragon) stretch

    Wednesday – 9/7/2016

    Weightlifting

    12x90s
    3 rep Squat Snatch starting at 70%

    complete 3 reps in each round. TnG not required but you must follow yourself with each rep. Increase every 2 rounds if no misses and no saves

    Strength

    Deadlift
    5-5-5-5-5
    60,65,75,75,80%

    Gymnastics

    EMOM for 10 Minutes
    Straight set of Bar Muscle Ups

    Team series workout #1 or the following

    for time

    21-15-9
    Bar-facing-burpees
    Overhead squats 95/65 lb
    Chest-to-bar pull-ups

    Metcon 2 

    2 Rounds for time
    50 Medicine Ball GHD Sit-Ups 30/20 lb
    1000M Run with Med Ball 30/20 lb

    Accessory 

    3×12 each leg
    Double Kettlebell 32/24kg Bulgarian Split Squat

    Recovery 

    2 rounds
    1 Minute saddle pose
    5 Minutes butterfly pose
    1 minute saddle pose
    3 Minutes down dog

    Thursday – 9/8/2016

    Intervals

    12×5 minutes
    [odd] 450M* Run then 15/10 calorie Air Assault
    [even] 15/10 Calorie Air Assault then 450M* Run

    *All the way around the property.  If you are not at the gym substitute your usual 400M loop.

    Recovery 

    Range Of Motion 101 or Hero workout from romwod.com

    Friday – 9/9/2016

    Weightlifting

    Snatch high pull
    5×5 ~ 70% *
    *keep the bar close and your elbows high

    Strength

    Overhead Squat
    3-3-3-3-3

    Gymnastics 

    10x120s
    L-Sit Rope climb *

    * Scale down to legless or scale up to ascent+descent

    Metcon 1 

    AMRAP in 10 minutes
    10 Left Arm Kettlebell Swings 32/24 kg
    10 Right Arm Kettlebell Swings 32/24 kg
    40 Air Squats

    Metcon 2

    AMRAP in 20 Minutes
    1 Strict muscle up
    2 Parallette HSPU
    3 Squat Cleans 205/145 lb

    Accessory 

    3×12
    Reverse hyper strong effort

    Recovery 

    2 rounds
    3 minutes garland pose
    3 minutes pigeon each leg
    3 minutes caterpillar pose
    3 minutes puppy dog

    Saturday – 9/10/2016

    Weightlifting 

    3RM Hang squat snatch

    Strength

    Bench Press
    7RM

    Metcon 1 

    3 rounds for time
    50 Pull-Ups
    Rest 1 Minute
    100 Double Unders *
    rest 1 minute
    use heavy rope if available
    Metcon 2 

    1k Row
    30 Power Cleans 225/155 lb
    100 push-ups

    Accessory 

    5×10 single leg deadlift each leg
    32/24kg kettlebell on each arm

    Recovery 

    2 rounds
    3 minutes standing straddle
    3 minutes cat tail each sides
    3 minutes twisted cross each arm

  • September 3, 2016

    [creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note: We will have limited hours on Monday 9/5/2016 for the Labor Day Holiday! Classes will be held at 8,9 and 10AM![/creativ_alertbox]

    WOD

    3 Rounds for time
    10 Thrusters 135/95 lb
    100 Double Unders
    10 Thrusters 135/95 lb
    400M Run

    Workout notes: This workout is not your typical three round triplet! We’re stepping up the thruster weight and going for a heavier weight. The rep count is on the lower end for each set but there are 60 total so be conservative if you are planning on stepping up what you might normally do in a thruster workout.  There is no need to go unbroken during each set but you should be using a weight that you could do at least a moderate sized set with. If you are starting out with single reps you may have gone too heavy! If you don’t quite have double unders nailed yet and scale the volume make sure you get in at least 100 attempts!

  • September 2, 2016

    Skill

    EMOM for 10 Minutes
    3 Power Snatch

    Use this opportunity to work on your power snatch technique and/or barbell cycling.  We’re not looking for a 3 RM in this workout so start working with a weight that is in the 60% range and possibly a little higher but don’t go to max.  Practice creating vertical hip drive  as the bar passes your knees and then drop under the bar and into a partial squat to catch the barbell overhead.

    WOD

    Every 4 Minutes for 4 Rounds*

    15 Burpee Box Jumps 24/20″
    15 Kettlbell Swings 32/24 kg
    200M Run

    *Start rounds at 0:00,4:00,8:00 and 12:00 on the clock. Record the time of each “chipper”. Use your remaining time in each 4 minute interval as rest.

    Workout notes: For this workout you record the time of each attempt of burpee box jumps, kettlebell swings and  200M Run. Note your time when you come in from the 200M run.  This workout is interval training in a short time domain so you should be pushing pretty hard each time you go through the chipper. Go hard in each round but use the first round to “test” the workout and try to record negative splits in your next three attempts.    If you find that you do not complete any of the first three attempts under 4 minutes continue the workout as you would if it were a 16 Minute AMRAP.