Community Fitness Davis

Find your fittest self

Month: December 2018

  • December 13, 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

    AMRAP in 15 minutes

    5 Thrusters 95/65 lb
    10 Hang power cleans 95/65 lb
    30 Double unders

    Workout notes

    Today’s workout is a time priority triplet that will be scored by the total number of reps and rounds you complete in fifteen minutes.  We have two barbell movements to consider today.  Adjust your load based on the harder of the two movements. For most of us that will be the thruster but be sure to test out the larger set of hang power cleans as well. Ideally you can easily do a set of each unbroken while fresh.  If you are still working on learning double unders this will be a great opportunity to practice the skill.  Adjust the volume to a number of reps you can complete in thirty seconds when fresh.

  • December 12, 2018

    Skill

    Every 90 seconds for 10 rounds

    1 Power clean + 1 Push jerk + 1 Squat clean + 1 Split jerk

    Today’s skill work has us working on a difficult barbell complex.  You will have ten opportunities to complete a power clean and push jerk as well as a squat clean and a split jerk.  This skill work has relatively few reps when compared to a barbell metcon so feel free to attempt a heavier weight than you might use for lighter barbell work.  Touch and go is not necessary but try to complete both clean & jerks in quick succession to give yourself some rest leading into subsequent reps.

    WOD

    AMRAP in 7 Minutes *

    Burpees

    * 6 Goblet Squats EMOM 32/24 kg

    Workout notes

    This workout will be scored by the total number of burpees you complete in seven minutes.  We’ll knock out six goblet style squats with a kettlebell every minute on the minute for the entire workout.  Use a kettlebell that you can complete all six reps in a row and stay fresh for the burpees.  Do your best to work consistently when it comes to the burpees and establish a pace you can maintain for all seven minutes.

     

  • December 11, 2018

    Skill

    Back Squat
    4-4-4-4-4

    Today we’re performing 5 sets of 4 squats working up to a heavy set. This rep range is probably unfamiliar territory so spend some time thinking about how you would perform a large set of heavy squats. The best strategy is to take a moment to take a few slow and deep breaths at the top of every rep to allow some recovery before you start your next rep.  This will help you to avoid hitting failure. A weight that is in the 70-80% range would be appropriate for more experience lifters.  Start light with an an empty bar and make sure you are performing all of your reps to your full range of motion.  We do this not only to warm each joint through it’s entire range but to reinforce proper mechanics.  Maintain an upright and rigid torso through each rep.   You should NOT be hitting failure on this but just in case be sure to review how to ditch a back squat and use spotters when needed. Please respect other lifters during their sets by waiting rather than walking in front or behind them.

    WOD

    5 rounds with 1 minute on each staton

    Push-ups
    Two arm dumbbell step overs 50/35 lb 24/20″

    Workout notes

    This workout will be scored by the total number of reps you complete after working at each station five times.   You will have five opportunities to accumulate reps by performing push-ups at one station and two arm weighted step overs in the next station.  During the the step overs carry the dumbbells at your side, suitcase style.  With both dumbbells in tow the “Rx” load is on the heavier side so test out the movement with a few reps to make sure you can quickly complete reps during the five minutes of work.  There is no scheduled rest in today’s workout so plan your rest and transitions out to allow you to get the most work done.

     

     

     

  • December 10, 2018

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    Hometown Hoedown 5 Schedule!

    The Hometown Hoedown is this weekend! We will not be running any regular classes all day Saturday.  Even if you are not competing we still hope you will attend to cheer on your fellow CFD athletes and enjoy the party! There will be no Friday night 6:30PM class to allow for setup for Saturday’s festivities.  We can’t went to celebrate with all of you![/text-with-icon][vc_column_text]

    Skill

    EMOM for 10 Minutes

    Straight set of kipping pull-ups then 20 double unders

    You will have ten opportunities to work on both kipping pull-ups or kipping swings and double unders.  Start each minute with a moderate sized set of pull-ups and then transition to your rope for a small set of double unders.  Use this opportunity to work on an appropriate kipping movement for your skill level.  Beginners should start with trying to link together kipping swings and practice a gradual build to a full range of motion pull-up.  If you already have pull-ups in the bag, work on large sets of c-kip or butterfly pull-ups.  After the pull-up work, move quickly to your rope and knock out about twenty seconds of rope work.  Remember to leave yourself some time to transition back to the pull-up bar after your double under practice.

    WOD

    for time

    50-40-30-20-10
    Sit-ups
    25-20-15-10-5
    Box Jump Overs 24/20″

    Workout notes

    This workout is similar to the classic CrossFit girls workout “Annie”.  The rep scheme for this workout has drop sets for both movements which should afford you the opportunity to keep the intensity level high in each round.  The second movement in this couplet is the box jump over which may be somewhat unfamiliar.  In the box jump over there is no requirement to reach full extension on top of the box. Your rep starts on one side of the box and finishes on the opposite side following a two footed jump across the top.  If the volume here looks too high consider starting on the round of 40 and 20 to reduce your total rep count for the day.

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  • December 9, 2018

    WOD

    for time

    10 Wall ball shots 20/14 lb 10/9′
    400M Run
    20 Wall ball shots 20/14 lb 10/9′
    400M Run
    30 Wall ball shots 20/14 lb 10/9′
    400M Run
    40 Wall ball shots 20/14 lb 10/9′
    400M Run
    50 Wall ball shots 20/14 lb 10/9′

    Workout notes

    Today’s workout will be scored by the time it takes for you to complete one mile of running along with one hundred and fifty wall ball shots.  The workout starts off fairly tame with a small set of wall ball shots and your first run.  Set out at an easy and sustainable pace and try to maintain a consistent output as you work through the chipper.  The rep scheme for the wall ball shots ascends which will increase the difficulty of both movements.  If you are new to CrossFit or want to scale the volume chop off the last run and the round of fifty wall ball shots to keep the volume a little lower and the intensity high!

  • December 8, 2018

    WOD

    AMRAP in 30 Minutes
    20 Power snatch 95/65 lb
    20 Push ups
    20 Front rack walking lunge steps 95/65 lb
    200M Run

    Workout notes

    There are four movements in today’s workout.  We have two barbell movements and two bodyweight movements.  Use a barbell load that is on the lighter side so you can complete each round of twenty snatches in a few larger sets.  The same goes for the lunges.  The lunge can be especially difficult because it is essentially a unilateral leg movement.  Test out both the snatch and the lunge thoroughly and scale your load based on the harder of the two.  If needed, the lunge can be scaled to a bodyweight lunge without the barbell.  We’re coupling those two movements with a small set of push-ups and a short run. Use the run for small bit of recovery for the snatches and try to attach each round with a large set.

     

  • December 7, 2018

    Skill

    EMOM for 10 Minutes

    30 seconds of Handstand Push-Ups

    For today’s skill work we are working on a difficult gymnastics skill.  The strength and skill minimum for attempting handstand push-ups is 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. Spend 30 seconds of each  minute working on the skill by working in small sets or performing single reps if need be. Scale with one or two abmats in order to learn the skill but any more than that and you are better off choosing a scaling option that will address strength issues.  Pike push-ups with your feet on the ground or on a box are a great option.

    WOD

    for time

    21-18-15-12-9-6-3
    Squat clean 115/85 lb
    Push jerk 115/85 lb

    Workout notes

    Today we have another workout focused on two barbell movements. This workout has an equal amount of squat cleans and push jerks.  Test both movements and scale your load based on the harder of the two movements. For most of us this will be the push jerk.  Find a weight that is light enough for you to start each round with a moderate sized set rather than a load so heavy you need to perform single repetitions. The total volume for both movements is on the higher side.  If this level of volume is unfamiliar to you scale the volume by chopping off the first round which will drop the total number of reps by a quarter.

  • December 6, 2018

    Skill

    Deadlift
    4-4-4-4-4

    Work up to a strong effort set of four 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.

    WOD

    AMRAP in 10 Minutes

    15 Deadlift 155/105 lb
    5 Power clean 155/105 lb

    Workout notes

    Today’s workout is all about the barbell! You will have ten minutes to complete as many rounds of fifteen deadlifts and five power cleans as possible. The suggested load on the deadlift is fairly light but the rep count is high so break up those large sets early and often.  The power clean is the more difficult movement of the two so determine your barbell weight based off of that lift.  The best strategy for the cleans will likely be performing single repetitions with short rest.

     

  • December 5, 2018

    Skill

    2RM Strict weighted pull-up

    Work up to a strong effort two rep max weighted pull-up.  Perform sets 0f 2 or more strict pull-ups without weight rather than kipping if you are not quite ready for weighted pull-ups.  If you do not have strict pull-ups yet perform 5-10 sets for max reps of supine ring rows, jumping pull-ups with a slow negative, banded pull-ups with as little assistance as possible or a combination of any of these 3 options.

    WOD

    AMRAP in 10 Minutes
    2-4-6-8-10-12 …
    Dumbbell hang clean & jerk 50/35 lb *
    Box Jumps 24/20″

    * does NOT need to alternate arms every rep

    Workout notes

    Similar to Monday, you will need one dumbbell and a box for this workout.  With the dumbbell we are performing increasing reps of hang clean & jerks.  The dumbbell will start from the hang  which means in does not need to touch the ground between reps.  Initiate the movement by opening up the hips like you would a kettlebell swing to drive the dumbbell upward to the shoulder before sending it overhead either using a jerk or a push press.  In this workout you do NOT need to alternate reps every round.  The means you can break up the reps anyway you like in order to keep moving.  However you decide to break up the reps, do your best to distribute the work evenly across both arms.  The rep scheme is ascending which will make those higher rep rounds more difficult than they would in a descending rep scheme so break up the clean and jerks early!

  • December 4, 2018

    Skill

    Front Squat
    4-4-4-4-4

    Work up to a strong effort four 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 12 Minutes
    10 Burpees
    20 Sit-ups

    Workout notes

    This workout is a simple couplet of two classic CrossFit movements.  We’ll be performing vanilla burpees today so all that’s required to “Rx” the workout is a simple jump and clap overhead with your body fully extended.  Sit-ups can be performed with or without an abmat depending on what feels more comfortable.  The best strategy for this workout is to establish a sustainable pace in those first couple of rounds and then try your best to maintain that pace throughout the workout.