Community Fitness Davis

Find your fittest self

Month: December 2016

  • December 15, 2016

    Skill 

    5 rounds
    20 seconds Hollow Rock or Hold
    20 seconds Plank Hold
    20 seconds rest

    Maintain each position as long as you can during the work periods. Hold back early and give yourself some rest if needed rather than going to failure. You can scale each movement independently so set yourself up to get some good work in based on your ability.

    WOD

    3 rounds for Max Reps with 90 seconds at each station

    Pull-Ups
    Kettlebell Swings 32/24kg
    Row for Calories
    Rest

    Today’s workout will be scored like you would score the workout “Fight Gone Bad”.  Count your total number of repetitions completed across all 3 rounds and come up with one total score.  in this style of workout you are often given one minute to work per movement. Today we are bumping it up to 90 seconds so plan to pace yourself to account for the extra time.  If you need to scale pull-ups you can choose to scale to ring rows or jumping pull-ups. Using a band is also an option, but make sure you can get in and out of the band easily to reduce wasted time here and keep any boxes you use to step on off to the side rather than underneath you. There is a lot of grip in the workout so rest when you need it and don’t be afraid to perform small sets with quick rest between rather than large sets that might fatigue your grip.  You have a full 90 seconds rest after the row so go hard there and do your best to recover before the next round.

  • December 14, 2016

    Skill 

    EMOM for 10 minutes
    1 Hang Squat Clean

    We’re working on lifting technique today. Start by deadlifting the bar into the hang position and retrace the bar slightly down your legs by bending first at the knees and then bowing forward with the hips. Pull into full extension and squat clean the bar.  Practice catching the bar with your elbows up and bearing the load on your torso.

    WOD

    AMRAP in 10 minutes
    2-4-6-8-10…
    Thruster 135/95lb
    10-20-30-40…
    Double Under

    Many of you had your fill of thrusters at the Hometown Hoedown. Well they’re back, and a little heavier this time. The benchmark weight is listed at 135/95 today which can be a challenging weight when it comes to thrusters. Make sure you are able to string multiple reps together with the weight you choose before starting the workout.  You don’t want to get stuck doing single squat clean thrusters for this workout.  Focus on keeping your elbows up and chest high through the squat portion of the thruster. Drive through your heels to quickly send the weight overhead in one smooth motion.  If double unders are still giving you trouble, cut the reps down before deciding to go to singles.  5-10-15.. or 2-4-6-8..etc. would be a good place to start if this is a challenging movement for you. Whatever rep scheme you decide on here, make sure to stick to it for the full 10 minutes Committing to double unders is the only way to master this skill!

     

  • December 13, 2016

    Skill

    EMOM for 10 minutes
    [odd] Straight set of Toes to Bar
    [even] Straight set of Handstand Push-ups

    During today’s EMOM we are working on two high skill movements. If you are new to toes to bar start by alternating between the hollow and arch position on the bar and follow that by pulling the knees in and up to the chest. This skill can be scaled to kipping swings or knee raises.  For the handstand push-ups we suggest being able to do 10 perfect and unbroken Push-ups as well as at least a 60 second handstand hold.  If you aren’t able to perform the base skills, scale the movement to one that gets you working on the movement and addresses your biggest weakness.

    WOD

    5 rounds for time
    25 Sit Ups
    20 Lunges
    15 Box Jumps 24/20″

    Today’s workout is all bodyweight movements. Focus on smooth and quick transitions between each movement. You can choose to pogo your box jumps or a steady pace of jumping up and stepping down to keep moving. Whatever you choose, make sure to focus on pulling your toes up and landing softly on top of the box in a partial squat. If you’re worried about the volume of each movement consider doing 3 or 4 rounds instead of 5.

     

  • December 12, 2016

    Hometown Hoedown

    [creativ_alertbox icon=”” colour=”theme” custom_colour=””] What a blast! Thank you so much to those of you that came out Saturday to compete, cheer and hang out.  Special thanks to everyone that helped us with judging, scoring, setup and everything else it took to make the Hometown Hoedown a success.  Final  leaderboard and event results are available at www.hometownhoedown.com.[/creativ_alertbox]

    Skill

    Front Squat

    3-3-3-3-3

    Today we’re working up to a strong effort 3 rep front squat.  With the front squat we want to focus on keeping the elbows up and point out and in turn the chest.  As with any kind of squatting you’ll want to practice keeping your knees out and tracking over your feet. Remember to release the grip on the bar a little bit in the front squat and load the bar onto your torso. That should help you keep your elbows and chest up. If you have a mobility problem holding you back from keeping your elbows up you can always try crossing your arms across the bar or modifying that in some way.

    WOD 

    AMRAP in 10 Minutes

    7 Burpees over the bar
    3 Clean and Jerks 185/125lb

    Today we’re working with two very different movements.  A fast all bodyweight movement and a likely slower barbell lift.  Try to find a pace that allows you to move smoothly through both parts of this workout.  The weight you choose for the clean and jerk should be a bit of a challenge.  If you are hitting unbroken sets of 3 through the whole workout you may have gone too light.  Use this as an opportunity to try bumping up the weight a little on your barbell.

  • December 11, 2016

    WOD

    AMRAP in 30 Minutes
    400M Run
    80 Double Unders
    40 Air Squat
    2 Minutes rest

    Workout notes:   This workout is an interval format. You will have less rest compared to the time you are working so plan to set out at a submaximal pace rather than going all out on the run and slowing down during the double unders and squats.  A good goal would be to shoot for consistent splits each round.

  • Competition 12-12-16

    Monday 12/12/16

    Strength 

    3 RM Front Squat

    Metcon 

    10 min AMRAP
    7 Burpees over the bar
    3 Clean and Jerks 185/125lb

    Gymnastics 

    4×3 Minutes
    Max set Muscle ups
    then immediately max set of wall ball shots 30/20 10/10 ‘

    Skill 

    10 minute EMOM Handstand Walk
    Choose a distance you can repeat every minute

    Accessory 

    3x250M row easy rest 1 minute between each

    rest to recovery then 500M row for time

    Recovery 

    2 Rounds
    2 Minutes Standing forward bend
    3 Minutes Pigeon each leg
    2 Minutes Standing forward bend
    3 Minutes Puppy Dog

    Tuesday 12/13/2016

    Gymnastics

    EMOM for 10 Minutes
    [odd] Straight set T2B
    [even] Strict HSPU

    Metcon

    5 rounds for time
    25 Sit Ups
    20 Lunges
    15 Box Jumps 24/20″

    Strength

    3×1 slow pull squat snatch
    use an EMOM clock and add a minute rest for every weight change.
    Add an additional minute rest for any missed attempt or weights above 90% of your 1RM

    Accessory

    5 rounds each for time
    750m Air Assault
    10 Strict Pull-ups
    Rest 1 minute between rounds

    Skill

    AMRAP in 5 Minutes
    Single Unders
    3 Triple Unders EMOM

    Recovery

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

    Wednesday 12/14/2016

    Strength

    EMOM for 10 minutes
    1 Hang Squat Clean

    Metcon

    AMRAP in 10 minutes
    2-4-6-8..
    Thruster 135/95lb
    10-20-30-40..
    Double Under 

    Gymnastics

    EMOM for 10 Minutes
    1-3 strict MU
    Add 2.5-5lb to your body weight if you completed 2+ per minute last week

    Accessory

    10×10 Strict Weighted Hip Extension with pause at parallel use 20-25lbs

    Skill

    6x90s
    Straight Set Bar Muscle Up + Straight Set Squat Snatch 95/65lb
    Choose a challenging but sustainable set of each and try to repeat the same reps each round

    Recovery 

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

    Thursday 12/15/2016

    Skill

    5 rounds
    20s Hollow Rock
    20s Plank
    20s Rest

    WOD

    3 rounds of 90s at each station for max reps

    Pull-Up
    KB Swing 32/24kg
    Row for Calories
    Rest

    OR

    Recovery

    If you need a recovery day skip the class and instead Row 5k for time

    Friday 12/16/2016

    Strength

    1RM Push Press

    Metcon

    21-18-15-12-9-6-3
    Deadlift 225/155lb
    Goblet Squat 32/24kg

    Skill

    Death By Air Assault
    3 calories on the bike in the first minute (add 3)
    6 calories on the bike in the second minute (add 6)
    9 calories on the bike in the third minute (add 9)
    11 calories in the fourth minute (add 11)
    13 calories in the fifth minute (add 13)
    14 calories in the sixth minute (add 14)
    15, 16,17,18 …
    You do not need to reset the bike every round

    Gymnastics

    EMOM for 10 Minutes
    1-3 Muscle Ups then immediately 2 Power Snatch ~ 70%

    Accessory

    10×3 Strict Ring Dip with 2 second hold in the bottom of each dip

    Recovery 

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

    12/17/2016

    Metcon 1

    20 min AMRAP
    20 Power Snatches 75/55lb
    20 Push Ups
    400m Run

    Metcon 2

    5 Rounds of 3 Minutes on 1 Minute off
    AMRAP of
    3 Bar Facing Burpees
    6 Thrusters 95/65 lb
    9 Pull-Ups

    Perform this chief style restarting after your minute of rest

    Gymnastics

    AMRAP in 10 minutes*
    Strict HSPU
    *5 toes to bar EMOM

    Strength

    2×1 Squat clean starting at 60%
    Use an EMOM clock and add a minute rest for every weight change.
    Add an additional minute rest for any missed attempt or weights above 90% of your 1RM

    Accessory

    Ski-erg
    5x500M
    Rest 2 Minutes between rounds, use the first two as warm up

    Recovery

    2 Rounds
    2 Minutes Standing forward bend
    3 Minutes Pigeon each leg
    2 Minutes Standing forward bend
    3 Minutes Puppy Dog

  • December 10, 2016

    [creativ_alertbox icon=”” colour=”theme” custom_colour=””]Reminder that today is the Hometown Hoedown and holiday party! The competition will start at 8:30AM. Please arrive at 8:00AM for the event briefing. [/creativ_alertbox]

    Hometown Hoedown Heat List

    Events 1 and 2

    Heat 1
    Toby
    Steve
    Shannon M
    Lisa N
    Cara M
    Justin W
    Michael S
    Gabina
    Jill H
    Katya

    Heat 2
    Jason S
    Hao Luo
    Liz Lee
    Lorna
    Jessica N
    Ryan D
    Derek S
    Linda L
    Bekki F
    Christine D

    Heat 3
    Ryan Mangan
    Andrew Susskind
    David S
    Laura C
    Amanda B
    Eugene R
    Casey K
    Erin B
    Jesy N
    Lisa F

    Heat 4
    Scott Bukosky
    Ken W
    Imani W
    Christie Z
    Maria B
    John S
    Jay K
    Collette L
    Claire N
    Erica B

    Heat 5
    Tyler
    Paul W
    Marissa McBride
    Hannah S
    Essa R
    Rich C
    Drake W
    Yu
    Kathy
    Liz M

    Heat 6
    Roman
    Scott Brink
    Jenna T
    Annie O
    Zhuorui
    Hossein G
    Brad B
    Sabrina
    Jenny R
    Courtney O

    Event 3

    Heat 1
    Toby
    Steve
    Shannon M
    Lisa N
    Justin W
    Michael S
    Gabina
    Jill H
    Katya

    Heat 2
    Jason S
    Hao Luo
    Cara M
    Liz Lee
    Ryan D
    Derek S
    Bekki F
    Linda L

    Heat 3
    Ryan Mangan
    Andrew Susskind
    Lorna
    Jessica N
    Eugene R
    Casey K
    Erin B
    Christine D

    Heat 4
    David S
    Scott Bukosky
    Laura C
    Amanda B
    John S
    Jay K
    Jesy N
    Lisa F
    Erica B

    Heat 5
    Ken W
    Imani W
    Christie Z
    Maria B
    Essa R
    Rich C
    Collette L
    Claire N

    Heat 6
    Tyler
    Paul W
    Marissa McBride
    Hannah S
    Drake W
    Zhuorui
    Yu
    Kathy
    Liz M

    Heat 7
    Roman
    Scott Brink
    Jenna T
    Annie O
    Hossein G
    Brad B
    Sabrina
    Jenny R
    Courtney O

  • December 9, 2016

    [creativ_alertbox icon=”” colour=”theme” custom_colour=””]Reminder that today is the Hometown Hoedown and holiday party! The competition will start at 8:30AM. Please arrive at 8:00AM for the event briefing. [/creativ_alertbox]

    Hometown Hoedown Heat List

    Events 1 and 2

    Heat 1
    Toby
    Steve
    Shannon M
    Lisa N
    Cara M
    Justin W
    Michael S
    Gabina
    Jill H
    Katya

    Heat 2
    Jason S
    Hao Luo
    Liz Lee
    Lorna
    Jessica N
    Ryan D
    Derek S
    Linda L
    Bekki F
    Christine D

    Heat 3
    Ryan Mangan
    Andrew Susskind
    David S
    Laura C
    Amanda B
    Eugene R
    Casey K
    Erin B
    Jesy N
    Lisa F

    Heat 4
    Scott Bukosky
    Ken W
    Imani W
    Christie Z
    Maria B
    John S
    Jay K
    Collette L
    Claire N
    Erica B

    Heat 5
    Tyler
    Paul W
    Marissa McBride
    Hannah S
    Essa R
    Rich C
    Drake W
    Yu
    Kathy
    Liz M

    Heat 6
    Roman
    Scott Brink
    Jenna T
    Annie O
    Zhuorui
    Hossein G
    Brad B
    Sabrina
    Jenny R
    Courtney O

    Event 3

    Heat 1
    Toby
    Steve
    Shannon M
    Lisa N
    Justin W
    Michael S
    Gabina
    Jill H
    Katya

    Heat 2
    Jason S
    Hao Luo
    Cara M
    Liz Lee
    Ryan D
    Derek S
    Bekki F
    Linda L

    Heat 3
    Ryan Mangan
    Andrew Susskind
    Lorna
    Jessica N
    Eugene R
    Casey K
    Erin B
    Christine D

    Heat 4
    David S
    Scott Bukosky
    Laura C
    Amanda B
    John S
    Jay K
    Jesy N
    Lisa F
    Erica B

    Heat 5
    Ken W
    Imani W
    Christie Z
    Maria B
    Essa R
    Rich C
    Collette L
    Claire N

    Heat 6
    Tyler
    Paul W
    Marissa McBride
    Hannah S
    Drake W
    Zhuorui
    Yu
    Kathy
    Liz M

    Heat 7
    Roman
    Scott Brink
    Jenna T
    Annie O
    Hossein G
    Brad B
    Sabrina
    Jenny R
    Courtney O

  • 3rd Annual Hometown Hoedown Heat List

    Events 1 and 2

    Heat 1
    Toby
    Steve
    Shannon M
    Lisa N
    Cara M
    Justin W
    Michael S
    Gabina
    Jill H
    Katya

    Heat 2
    Jason S
    Hao Luo
    Liz Lee
    Lorna
    Jessica N
    Ryan D
    Derek S
    Linda L
    Bekki F
    Christine D

    Heat 3
    Ryan Mangan
    Andrew Susskind
    David S
    Laura C
    Amanda B
    Eugene R
    Casey K
    Erin B
    Jesy N
    Lisa F

    Heat 4
    Scott Bukosky
    Ken W
    Imani W
    Christie Z
    Maria B
    John S
    Jay K
    Collette L
    Claire N
    Erica B

    Heat 5
    Tyler
    Paul W
    Marissa McBride
    Hannah S
    Essa R
    Rich C
    Drake W
    Yu
    Kathy
    Liz M

    Heat 6
    Roman
    Scott Brink
    Jenna T
    Annie O
    Zhuorui
    Hossein G
    Brad B
    Sabrina
    Jenny R
    Courtney O

    Event 3

    Heat 1
    Toby
    Steve
    Shannon M
    Lisa N
    Justin W
    Michael S
    Gabina
    Jill H
    Katya

    Heat 2
    Jason S
    Hao Luo
    Cara M
    Liz Lee
    Ryan D
    Derek S
    Bekki F
    Linda L

    Heat 3
    Ryan Mangan
    Andrew Susskind
    Lorna
    Jessica N
    Eugene R
    Casey K
    Erin B
    Christine D

    Heat 4
    David S
    Scott Bukosky
    Laura C
    Amanda B
    John S
    Jay K
    Jesy N
    Lisa F
    Erica B

    Heat 5
    Ken W
    Imani W
    Christie Z
    Maria B
    Essa R
    Rich C
    Collette L
    Claire N

    Heat 6
    Tyler
    Paul W
    Marissa McBride
    Hannah S
    Drake W
    Zhuorui
    Yu
    Kathy
    Liz M

    Heat 7
    Roman
    Scott Brink
    Jenna T
    Annie O
    Hossein G
    Brad B
    Sabrina
    Jenny R
    Courtney O

  • December 9, 2016

    [creativ_alertbox icon=”” colour=”light-gray” custom_colour=””]There will be no 6:30 pm class tonight to allow for set up for the Hometown Hoedown! There will also be no regular classes on Saturday. If you are competing make sure to show up at 8am! Heat 1 will kick things off at 8:30 sharp! If you are coming to cheer or just to eat or drink we would love to have you! The Who is Hungry Food Truck will be serving food by 2pm. We can’t wait to celebrate with all of you! [/creativ_alertbox]

    [creativ_alertbox icon=”” colour=”red” custom_colour=””]Hometown Hoedown events are listed here![/creativ_alertbox]

    Skill

    EMOM for 10 minutes
    2 Squat Cleans

    Spend 10 minutes working up to a moderate to strong effort squat clean double.  If you are new to the lift start by catching the bar in the power position and slowing riding the bar down into the bottom of your squat.  Start with your feet beneath your hips as you pull from the floor and widen your stance to shoulder width as you receive the bar and descend into your squat. Your reps do not have to be touch and go, but try to follow yourself quickly for the second rep.

    WOD

    500m Row
    100 Wall Ball Shots 20/14lb 10/9′

    Today’s workout should feel like a sprint.  Choose a pace on the row that allows you to move right to your wall ball when you are done. Push your pace and sets on the wall ball shots as they are the final movement of the workout.  Keep your chest up and make sure to hit full depth through the squat portion of the wall ball and aim for the same height target for every rep.  We will start the row in waves if class sizes are big.