Community Fitness Davis

Find your fittest self

Month: September 2018

  • September 11, 2018

    Skill

    EMOM for 10 Minutes
    3 Power Snatch

    Perform three power snatches every minute for a total of 10 rounds. You can choose to link your reps together or perform three singles, but make sure you’re able to get all 3 reps done within each minute.  The weight you choose should be in the  moderate effort range.  An appropriate weight would likely be 65-70% or less for newer lifters. Consider starting with a weight you are very familiar with and increasing by small increments if  the lifts are going well.  Even though we are not squatting in this version of the snatch, make sure to drop underneath the bar slightly as you catch it with your hips behind you.  If mobility is an issue for you, talk to your coach about practicing a split snatch!

    WOD

    AMRAP in 10 Minutes
    5-10-15-20-25 *
    Box jumps 24/20″

    * 100M Run after every round

    Workout notes

    This workout will be scored by your last completed round plus any extra reps you complete in your last round if you do not entirely finish.  If you complete the round of 25 and get 5 box jumps into the round of 30 your score would be 25 +5.  There is a potential for a lot of box jumps here! Make sure you control each rep and jump only when your legs are fresh. The movement will increase in difficulty as the rounds increase and you get fatigued. Rest at the top of the box when needed and try to push the pace without hitting failure.

     

  • September 10, 2018

    Skill

    EMOM for 20 Minutes
    [odd] 1 Squat Clean + 2 Front squats
    [even] Straight set of kipping pull-ups

    We’re working on several difficult skills today in another round of some longer duration skill work.  We’ll use the minute timer with ten rounds for each movement.  That gives a little more rest than you might encounter in shorter format interval work.  With the extra rest you will most likely be able to bump up the weight a little on the bar and attempt bigger sets of pull-ups to work on building your endurance here.  If you are new to pull-ups you can use this time to practice your kipping swing or build some strength with ring rows or strict pull-ups with a band!

    WOD

    AMRAP in 6 Minutes

    Wall ball shots 20/14 lb 10/9′

    Workout notes

    A short and sweet single element workout is on the menu today.  You’ll have six minutes to complete as many wall ball shots as possible.  If you are familiar with the workout “Karen” you can use the same strategy and start with several large sets before tackling smaller sets with short rest.  Do your best to keep the medicine ball moving and keep that ball in the air for as much of the six minutes as possible!

  • September 9, 2018

    PARTIAL HOURS TODAY 9-11AM

    Please note! Today we’re heading down to Oakland for CrossFit day with the Oakland A’s.  For those of you unable to make it Coach Elliot will be on hand to host open gym from 9-10AM and weightlifting from 10-11. ALL OTHER CLASSES ARE CANCELLED, including our normal 1PM Free Class! Enjoy your Sunday!

    Need a suggestion for a workout?

    Do something we don’t normally see in our day to day classes!  Get outside and run 5K or see what it’s like to sit on a rower for a while with a 5K row.

    If you are interested in a WOD with a little more kick try the classic CrossFit hero workout “Jerry”

    for time

    1 Mile Run
    2K Row
    1 Mile Run

    Workout notes

    For most athletes this workout will take somewhere in the mid 20 minute range to complete.  If you are not running at the moment sub out the 1 Mile Runs with a 2 mile bike or air assault.  Have fun and we’ll see you Monday.

     

     

     

     

     

  • September 8, 2018

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    REMINDER

    We will have limited hours tomorrow, September 9th, as we travel to the CrossFit Day with the A’s!  Coach Elliot will be on hand to host an open gym session at 9AM followed by weightlifting at 10AM.  The gym will close following the weightlifting class.[/text-with-icon][vc_column_text]

    WOD

    for time

    400M Run
    50 lateral burpees over the bar
    400M Run
    50 push jerks 115/85 lb
    400M Run
    50 power cleans 115/85 lb
    400M Run

    Workout notes

    We have a lengthy chipper on the menu today!  There is a total of one mile running and three sets of fifty reps of three different movements.  Most of us will want to scale the weight on the barbell by the difficulty of the push jerks.  The suggested load is on the moderate side but completing fifty in a row will increase the difficulty a lot. You should be able to tackle the round of fifty jerks with one to two large sets and then chip away at the rest until you are through.  As for the power cleans ideally you could go with a weight that allows you to get through the 50 with mostly touch and go reps rather than fifty singles. Scale this workout by volume by choosing to perform somewhere between 25-40 reps of each movement rather than 50.[/vc_column_text][/vc_column][/vc_row]

  • September 7, 2018

    Skill

    Tabata L-Seat

    The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes. In L-Seat we will be sitting on the floor with legs straight and elevated.  The most difficult standard is to hold the legs in the air for the full 20 seconds with your hands on the ground beyond your knees. Putting your hands farther in front of your body will make the movement more difficult.  Most athletes will find this standard very challenging. Scale by bringing your hands back closer to your body.

    WOD

    AMRAP in 20 Minutes

    2 Walking lunge steps 135/95 lb
    4 Front squats 135/95 lb
    8 Toe-to-bar or 16 Anchored Sit-ups

    Workout notes

    You have a few decisions to make for today’s workout.  Test out both the lunge and front squat and decide on a barbell weight for both movements. Most of us will want to set the barbell load based on the difficulty of the lunge but be sure to test the front squat immediately after the lunges because the squats will be much tougher when performed that way! We’re pairing this barbell complex with either toe-to-bar or sit-ups.  Chose a movement you know you can perform for twenty minutes under fatigue.  The toe-to-bar will be the “Rx” version of the workout but sit-ups are a great alternative if you haven’t mastered the toe-to-bar yet.  Practice your sit-ups using the strictest movement standard as possible.  Set-up two dumbbells and focus on keeping the knees bent and avoid throwing your arms to generate momentum if possible.  Anchoring in this way and keeping the movement strict will focus on utilizing the hip flexors rather than transferring momentum from the upper body just to knock out reps.

  • September 6, 2018

    Skill

    EMOM for 20 Minutes
    [odd] Straight set of kipping HSPU
    [even] 3 TnG Power cleans

    Our skill work is a little bit different that what we have encountered in the past! We have two difficult skills on the menu but we’ll spend twenty minutes working on them.  This format should give you a lot more rest than you would get if either of these movements were presented in a ten minute EMOM.  You’ll essentially have two minutes between movements which helps to lower the intensity and let you focus on the skill.  Try to hold larger sets of HSPU and if possible bump up the load on your power cleans while still maintaining touch and go reps.

    WOD

    AMRAP in 5 Minutes
    3-6-9-12-15-18…
    Kettlebell swings 32/24 kg
    Box Jumps 24/20″

    Workout notes

    Pairing a short high intensity workout with low intensity skill work makes for a great combo!  Your goal for this workout should be non-stop movement at a high intensity. Use a kettlebell weight you could easily complete the round of at least fifteen unbroken while fresh. Do your best to transition quickly and use short rest for this workout.  We’re looking for a short, sprinty all out effort!

     

     

  • September 5, 2018

    Skill

    Deadlift
    1-1-1-1-1

    Work up to a heavy single deadlift today.  This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load light and work on proper body mechanics as they increase in weight.  Start with a light weight and make sure that you have established a straight back and an  appropriate setup as you address the bar.  Be sure to maintain your posture as you increase in weight.  Warm up with multiple reps as you build in weight and when the bar starts to feel heavy drop to singles until you’ve hit your max for the day.

    WOD

    AMRAP in 12 minutes *

    Alternating Dumbbell Snatch 50/35 lb

    * 6 Burpee pull-ups every 90 seconds

    Workout notes

    Today’s workout comes in a familiar format but with different timing that we have seen in the past.  We’ll use a ninety second timer and set the clock for eight rounds.  Complete six burpee pull-ups every round and then use your remaining time to score alternating dumbbell snatches.  For the burpee pull-ups use a bar that is just outside your reach such that you need to pass through a portion of a strict pull-up.  Essentially it’s a burpee plus a jumping pull-up.   After you complete all six reps get working on dumbbell snatches.  Your score will be your total number of snatches.

     

  • September 4, 2018

    Skill

    Front Squat
    3-3-3-3-3

    Work up to a strong effort 3 rep front squat.  Start light and increase the weight for each set. The focus here should be keeping your torso upright and tracking your knees over your feet. Your elbows should be pointing outward with your chest up.  Actively push your knees out if you feel them caving in so you can reinforce good mechanics.

    WOD

    AMRAP in 10 Minutes

    10 Thrusters 95/65 lb
    30 Double unders

    Workout notes

    Today we have have a moderate duration couplet with the classic double under/thruster combo.  The set size for each round is on the low end so think about weight that you can perform 10 reps in at least 1-2 sets.  If you are performing single repetitions at any point in the workout, you are using a load that is too heavy! Remember that double unders can be scaled by volume if you are new to the movement! Adjust your set size to a number you can an achieve in about thirty seconds.

     

  • September 3, 2018

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    REMINDER

    We will be open for one class today at 9:30AM!  Regular hours return tomorrow.[/text-with-icon][vc_column_text]

    WOD

    “Gunny”

    for time

    1-mile weighted run
    50 push-ups
    50 sit-ups
    1-mile weighted run
    50 push-ups
    50 sit-ups
    1-mile weighted run

    Workout notes

    This workout is a hero workout coming to us from CrossFit.com. Wear a weight vest, body armor, loaded pack or whatever is needed to load yourself for the runs.  Take the weight off for the push-ups and sit-ups. We’ll use a fifty minute time cap for this workout.  If you are not already out on the last run at the fifty minute mark cap yourself to keep the volume in check.

    Command Sgt. Maj. Martin “Gunny” Barreras, 49, of Tucson, Arizona, died on May 13, 2014, of wounds he sustained during an attack on his unit on May 6, 2014. Barreras was well known for his contributions to the successful rescue of Jessica Lynch in 2003. He joined the Marine Corps in 1983 and the Army Rangers in 1988. He was the senior enlisted adviser in the 2nd Battalion, 5th Infantry, 3rd Brigade Combat Team, 1st Armored Division, Fort Bliss, Texas.

    He used CrossFit training to improve his fitness and the fitness of his unit. Murph and Griff were among his favorite workouts.

    He is survived by his wife, Melinda; daughters, Amice and Victorria; and son, Calvin.[/vc_column_text][/vc_column][/vc_row]

  • September 2, 2018

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    REMINDER

    We will be open for one class tomorrow, Labor Day at 9:30AM and closed for the rest of the day. Regular hours return Tuesday.[/text-with-icon][vc_column_text]

    WOD

    4 Minutes on each station 1 minute rest between each

    Kipping HSPU
    Air assault bike for calories
    Rope Climbs
    Row for calories

    Workout notes

    We have two difficult skills and two monostructural movements on the menu today.  You will four minutes to work at each station accumulating as many reps as possible. The handstand push-ups and rope climbs will be the most difficult movement. Scale to a standard you can work throughout the four minute period without hitting failure.  On the bike and rower you will be able to step up the intensity so start at a strong effort pace and try to hold it for the entire interval.

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