Community Fitness Davis

Find your fittest self

Month: November 2018

  • December 1, 2018

    WOD

    10 Rounds of 1.5 minute on 1.5 minute off

    9 Pull-ups
    12 Box Jumps 24/20 ”
    Max reps kettlebell swings 32/24 kg

    Workout notes

    Today’s workout is an interval style triplet with a 1:1 work:rest ratio.  You will have ten opportunities to complete nine pull-ups and then twelve box jumps prior to accumulating reps of kettlebell swings.  Your score will be the total number of swings you complete after ten rounds so grab a whiteboard and write down your score for each round so you can add them up at the end.  Scale the pull-ups to a standard that allows to complete all nine pull-ups and box jumps with able time to score some kettlebell swings in every round.  The total volume of pull-ups is on the higher end so scale to a strict movement if you feel a tear coming on.  If classes are large we will pair up and share pull-up spots and equipment so that one partner works while the other rests.

  • November 30, 2018

    Skill

    Every 90s for 12 rounds

    20 Double unders then 1 clean & jerk

    We have an interesting timing setup for today’s skill work!  We’ll use a ninety second interval timer and you will have twelve opportunities to work up to a strong effort squat clean and jerk.  Start each round with an easy set of double unders.  If you are proficient at the movement complete twenty and then move to the clean and jerk for one lift.  If you are still working on double unders scale the volume to a number you can complete in about twenty to thirty seconds.  If the movement is new to you complete twenty single unders but attempt at least one double under. Give your self a thirty second cap so you have plenty of time to attempt a clean and jerk regardless of how the double unders go.

    WOD

    AMRAP in 7 Minutes

    5 Strict press 95/65 lb
    15 lateral burpees over the bar

    Workout notes

    This short workout is a mix of a strong effort strict movement and a high rep conditioning movement.  Scale the barbell load to a light weight and be conservative.  You should easily be able to complete a set of five strict press with the weight you are using in the workout.  The presses will be much harder when you are under fatigue and combined with burpees so be conservative so you can move quickly and avoid breaking those reps up early on.

  • November 29, 2018

    Skill

    Spend ten minutes working up to a strong effort squat snatch.  The squat snatch is probably the most difficult lift that we do so start light and learn the mechanics of the lift before you start working with heavy loads.  If you are new to the movement start by catching the bar in the power position and slowly ride the bar down into the bottom of your overhead squat. Squat to the deepest depth that you can while keeping your elbows locked out and your shoulders in their optimal position.

    WOD

    AMRAP in 10 Minutes *

    Wall ball shots 20/14 lb 10/9 ‘

    * 6 Alternating dumbbell snatch 50/35 lb EMOM

    Workout notes

    Today’s workout will be scored by the  total number of wall ball shots you can complete in ten minutes.  For every minute, starting at 0:00, complete six alternating dumbbell snatches.   Use a dumbbell weight you are confident you can complete an unbroken set of six while fresh.  Even if you are not performing the snatches as touch and go, you want to be able to complete all six in quick succession.  Likewise, use a medicine ball weight that is light enough you can start each round with a large set and without too much rest after the snatches.

     

  • November 28, 2018

    Skill

    10×3
    Strict Pull-Up with Pause at top of pull-up

    Spend some time today focusing on strict pull-up strength.  Hold your chin over the bar momentarily after you reach the top of your pull-up and then practice a controlled descent for every rep. If you are using a band choose one that makes the three reps challenging and try to implement the pause at the top.  If you are doing ring rows, pause momentarily with the rings in contact with your chest for each rep.  If you can do strict pull-ups but three reps is too much of a challenge, choose a number that you can repeat for ten sets.

    WOD

    5 Rounds of 3 Minutes on 1 Minute off

    6 Push-ups
    4 Hang power cleans 135/95 lb
    2 Front rack walking lunge steps 135/95 lb

    Workout notes

    Today’s workout is a triplet with five rounds of three minutes of work.  Treat each work period as a mini AMRAP starting with the push-ups every round. Pay special attention to the lunge weight.  Even though you are only dealing with two reps at a time the movement is very difficult.  Most of us will want to use the lunge to determine what weight to use on the barbell.  The rounds in this workout are meant to be short and fast so use a load light enough that you can move quickly through the movements with fast transitions. Bodyweight lunges are also a great scaling option if you really struggle with adding weight to this movement.

  • November 27, 2018

    Skill

    10×1 Lunge Kick to Freestanding handstand OR Handstand Walk practice

    Spend some time working on a handstand skill of your choice today.  For beginners start by just gently rocking up into the upside down position and increase the height of your legs with each attempt.  Don’t go all out in the beginning and turn over too far.  Make sure to start with locked out arms and have a bail out plan or partner assist in place so you don’t come crashing down.  If you are newer to this skill start against a wall with some handstand holds or wall walks if you are not quite ready to kick up yet.  If you are comfortable kicking in to a freestanding handstand on your own spend today practicing walking on your hands or try tackling an obstacle or two!

    WOD

    3 Rounds for reps with one minute at each station

    Row for calories
    Sit-up
    Sumo deadlift high pull 75/55 lb
    Air Squat
    Assault bike for calories
    Rest

    Workout notes

    Today’s workout is a three round workout with a minute at each of five stations and a one minute break after each round . Your score will be the total number of reps you complete after you have hit all five stations three times.  You only have three opportunities for reps at each station so do your best to keep the intensity high early and hold that pace!

  • November 26, 2018

    Skill

    Deadlift
    2-2-2-2-2

    Work up to a strong effort set of two deadlifts.  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 progress through each set and as you increase in weight.

    for time

    400M Run
    40 One arm alternating kettlebell clean & jerks 32/24 kg
    400M Run
    30 One arm alternating kettlebell clean & jerks 32/24 kg
    400M Run
    20 One arm alternating kettlebell clean & jerks 32/24 kg

    Workout notes

    This workout is a three round couplet pairing a bodyweight movement and a unilateral weighted movement. Start the first run at a strong but sub-maximal pace so you can work quickly on the largest set of clean & jerks.  The clean & jerk starts by bringing the kettlebell to the shoulder by driving it off of the floor and rotating it around your wrist such that it lands in a safe position in the bottom of the pressing position.  You’ll then send the kettlebell overhead either by using a push press or push jerk depending on how heavy your kettlebell is for you.  For this workout we’ll start each rep from the floor.  Practice “unwinding” from the top of the rep so the kettlebell retraces the same path on the way down as the way up.  Use a load you can easily perform continuous reps at a steady pace.

  • November 25, 2018

    Last chance to order a sweatshirt is today!

    email matt@crossfitdavis.com with your order if you were unable to put your order on the sign-up sheet at the gym.

    WOD

    6 Rounds of 1 minute on each station

    Toe-to-bar
    Wall ball shots 20/14 lb 10/9′
    Double unders
    Rest

    Workout notes

    Today’s workout will be scored by the total number reps you complete across all six rounds.  Scale the toe-to-bar to a hanging knee raise, v-ups or even sit-ups if toe-to-bar is not an option.  Do your best to avoid tearing and switch movements if you feel a tear coming on as the workout progresses.  One minute is a fairly short time for wall ball shots so start with a large set and break for a short time for one or two more smaller sets.  If you are new to double unders this would be a great workout to practice the skill.  You will have six opportunities to get as many double unders as possible.  Even if you are scaling to single unders use this opportunity to make a few attempts at some double under in every round.

  • November 24, 2018

    Normal hours today!

    WOD

    With a clock set for 18 minutes

    2 Minutes of Power snatches 135/95 lb
    2 Minutes to Run 200M
    2 Minutes of Push jerks 135/95 lb
    2 Minutes to Run 200M
    2 Minutes of Power cleans 135/95 lb
    2 Minutes to Run 200M
    2 Minutes of Push jerks 135/95 lb
    2 Minutes to Run 200M
    2 Minutes of Power snatches 135/95 lb

    Workout notes

    For this workout you will have five opportunities to accumulate reps with the barbell starting and ending with snatches.  We have three barbell movements in today’s workout so we’ll spend some warming up for and reviewing each movement.  Most of us will have the most difficulty with the snatch or the jerk so use either lift to determine the weight you will use while warming up for all three.  Your score will be the total number of reps completed after finishing all nine rounds.  Between each barbell movement you will run 200M and rest with your remaining time.  Your goal for the runs should be to push the pace enough to get back with enough time to rest before your next barbell movement.  If the 200M distance doesn’t leave you with any time to rest prior to the next two minute window, scale that down to a 100M run.  For busy classes we can pair up on barbells and agree on a weight with one partner starting two minutes after the first.

  • November 23, 2018

    Gym closed today

    Normal hours return Saturday.

  • November 22, 2018

    [vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][text-with-icon icon_type=”font_icon” icon=”icon-calendar” color=”Extra-Color-1″]

    LIMITED HOURS TODAY, CLOSED TOMORROW

    We have one class today at 9:30AM and we will be closed tomorrow, Friday the 23rd.  Normal hours return on Saturday.

    *Reminder to PRE-ORDER your sweatshirt this week at the gym or email matt@crossfitdavis.com![/text-with-icon][vc_column_text]

    WOD

    Partner “Bert”

    for time

    50 burpees
    400M run
    100 push-ups
    400M run
    150 walking lunges
    400M run
    200 squats
    400M run
    150 walking lunges
    400M run
    100 push-ups
    400M run
    50 burpees

    Workout notes

    We will tackle today’s workout with a partner.  Break up the burpees, push-ups, lunges and squats by working one at a time through each set breaking up the reps however you see fit.  For each of the six 400M runs you will run together.

    U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

    Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.

    He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.[/vc_column_text][/vc_column][/vc_row]