Community Fitness Davis

Find your fittest self

Month: October 2019

  • November 1, 2019

    Skill

    EMOM for 10 Minutes
    2 Power Snatch

    Perform two power snatches every minute for a total of 10 rounds. You can choose to link your reps together or perform two singles, but make sure you’re able to get both reps done within the first half of 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

    7 Rounds of 30 Seconds on each station

    Kettlebell swings 32/24 kg
    Rest
    Air assault bike for calories
    Rest

    Workout

    Today we have an interval style workout with a potential for a high volume of kettlebell swings and seven opportunities at a short sprint on the bike.  Use a weight that you can swing for most of the thirty second work period by hanging on for one or two sets.  Thirty seconds on the air assault bike can feel like a very long time if  you start out too hard so keep the intensity high but don’t hit those early rounds at max effort.  Your score for this workout will be the total number of reps you complete after finishing all seven rounds of both movements.

     

  • October 31, 2019

    Spooky Skill

    EMOM for 10 Minutes
    [odd] Straight set of strict pull-ups
    [even] Straight set of kipping pull-ups

    Boo! We are serving pull-ups two ways in today’s skill work! We’ll use a sixty second timer and alternate between skills every other minute.  On the odd rounds knock out a set of strict pull-ups.  On every even minute hit a sustainable set of kipping pull-ups.  If you are new to pull-ups remember that both stations can be scaled. For the strict pull-ups you can use a band or rings and for kipping pull-ups start with a basic kipping swing and work on gaining a little height when you are feeling comfortable with the movement.

    Happy Hallo-WOD

    5 Rounds with one minute on each station

    Two arm dumbbell front squats 50/35 lb
    Row
    Sit-ups
    Rest

    Workout notes

    We’re using the EMOM timer again for this spooky workout but don’t scared! You will have five opportunities to work at each of three stations with a minute to rest after each round.  Use a pair of dumbbells that allow you to work for most of the minute in one or two large sets.  If classes are large we will start on different stations so transition off of the rower a few seconds early so your partner can get in if needed.  Score this workout like you would score the classic workout “Fight Gone Bad” by counting up the total number of reps you complete after you have finished all five rounds.

  • October 30, 2019

    Skill

    Two rounds of Tabata alternating between

    Plank hold
    Arch hold

    The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes.  Today we’re performing  two rounds of Tabata so our skill work will be eight minutes long.   Alternating movements every round will give you eight opportunities at each movement.  Do your best to keep the intensity high during each interval by holding quality positions for as long as possible.  Focus on maintaining a rigid core and on creating flexion or extension with your torso and not just bending at the hips.  You can scale both movements by adjusting the time under tension in each work period.  You can of course scale the movements as well. For the arch consider bringing your arms in a little versus fully extending them and for the plank you can work off your knees rather than your toes.

    WOD

    AMRAP in 20 minutes

    5 Power clean 135/95 lb
    15 Push-ups
    45 Double unders

    Workout notes

    Today we have a long duration workout with a heavy emphasis on double unders and push-ups.  Each round starts with a small set of power cleans.  With only five reps per round on the barbell this would be a great opportunity to test a heavier weight if you feel you are ready.  For push-ups scale to a standard you can maintain for the entire workout.  For double unders, first scale the number of reps to an amount you can complete in about sixty seconds rather than switching to single unders.

     

  • October 29, 2019

    Skill

    Front squat
    2-2-2-2-2

    Work up to a strong effort 2 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. The weight of the bar should be on your shoulders with your elbows pointing outward and 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

    3-6-9-12-15-18 …
    Burpee
    Deadlift 185/135 lb

    Workout notes

    This deadlift should be fairly light compared to your max and only moderately challenging when fatigued.  Consider a weight that is below 50-60% of your true one rep max and think about the total number of reps possible when choosing your weight.  The toughest but fastest burpee standard is going to be sending both feet back while going down and then forward at the same time prior to jumping.  You can easily moderate the difficulty by stepping forward and/or backward and eliminating the jump at the end of each rep.  Scale to a sustainable standard that allows you to keep moving for all twelve minutes.

  • October 28, 2019

    Skill

    EMOM for 10 Minutes
    1 Split Jerk

    In today’s skill work we’ll work specifically on the split jerk. You will work from the floor and power or squat clean the barbell to the front rack position.  From there make sure you have a full grip on the bar. Use a controlled dip and then drive the bar up. When the bar has left your front rack quickly drop under the bar to receive the bar overhead. Don’t forget about your jerk recovery! Start by pulling the front foot back first and follow up by stepping forward with the back foot. If you have your technique dialed in feel free to add weight as you go.

    WOD

    AMRAP in 10 Minutes
    10 Alternating dumbbell power cleans 50/35 lb
    10 Alternating dumbbell power snatch 50/35 lb
    10 Goblet walking lunge steps 50/35 lb

    Workout notes

    You will need to grab one dumbbell for today’s workout.  Make sure to test all three movements with the weight that you choose and base your choice off of whatever movement is the most difficult for you.  If the lunge gives you a lot of trouble you can choose to keep that movement unweighted and use the dumbbell for the cleans and snatches only. You will want to use a dumbbell that allows you to keep moving through each section of the workout without needing to break each set up very often. When you are resting it should be because you are out of breath or giving your grip a break rather than needing to stop because the dumbbell is too heavy to complete your next rep.

  • October 27, 2019

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    YOGA TODAY AT 8AM

    Just a reminder that we have Yoga every Sunday at 8AM.  Hope to see you there![/text-with-icon][vc_column_text]

    WOD

    With a partner

    AMRAP in 30 minutes

    40 Calorie bike or row
    30 Sandbag bear hug squats 100/70 lb
    40 Box jump overs 24/20″

    Workout notes

    Today we’re pairing up for a long duration partner workout.  Start each round with forty calories on either a bike or rower before you transition to the sandbag.  You and your partner will need to agree on which device you want to use.   Break up the work with a roughly even split for both partners and choose a pace that allows you to attack the next two stations with a strong effort.   For the squats you’ll hold the sandbag at your chest and knock out thirty reps between you and your partner before switching to box jumps overs.  For the box jump overs you can alternate every rep or try switching off with small sets. For all three sections the work does not need to be distributed equally but both partners should contribute to each part of the workout.[/vc_column_text][/vc_column][/vc_row]

  • October 26, 2019

    WOD

    AMRAP in 20 Minutes

    21 Deadlifts 225/155 lb
    21 Push-ups
    200M Run
    15 Deadlifts 225/155 lb
    15 Push-ups
    200M Run
    9 Deadlifts 225/155 lb
    9 Push-ups
    200M Run

    Workout notes

    Today’s workout is a classic triplet of deadlifts, push-ups and a short 200M run.  Your score will be the total number of rounds and reps you complete in twenty minutes. One round of the workout is getting through all forty-five deadlifts and push-ups as well as all three runs.  If you finished all of that twice and then made it through the first 200M run in your third round, your score would be 2+242.   For scaling, your deadlift weight should be in the 60% range of your true 1RM and you should be able to get through each set by only breaking up the deadlift a handful of times.  If you find that you are forced to do singles reps you have gone too heavy.  Push-Ups can be scaled as usual by choosing a version that is challenging but doesn’t stop you in your tracks.  The rep counts are fairly low in each set so you could definitely choose today to stick with a tougher version of a push-up than usual. Whether you choose to work from your knees, toes or on a box always keep each rep as strict as possible while working through your full range of motion.

  • October 25, 2019

    Skill

    EMOM for 10 Minutes

    1 Squat clean with pause below the knees

    We’re working on more positional weightlifting for today’s skill work.  You will have ten opportunities to work on squat cleans.  In the squat clean we are pulling the bar from the floor with hands just outside of the hips and receiving the bar at the shoulders while descending into a squat prior to standing up to finish the lift.  The pause below the knees gives you a chance to assess your back position in the first pull but more importantly for this skill work you’ll need to concentrate on an aggressive vertical hip drive and rapid descent under the bar as you will have removed any speed normally gained from the first pull.

    WOD

    AMRAP in 10 Minutes

    100 Double unders
    20 Burpees

    Workout notes

    This workout is all about body weight movements.  Our burpees will be vanilla style so just jump and clap overhead and try to move quickly but at a sustainable pace.  Do your best to keep your breathing under control.  If you have double unders but are worried about the total volume scale each round to a number of reps you can complete in under two minutes.   If you don’t quite have them yet scale to singles but give the movement an honest effort by at least attempting a few double unders every round.

  • October 24, 2019

    Skill

    EMOM for 10 Minutes

    1 slow pull squat snatch

    Today’s skill work again focuses on positional accuracy in one of our most difficult lifts. Start by pulling the bar from the floor keeping your hips low and back upright and practice accelerating from the floor in a slow and controlled fashion. As the bar passes your knees, violently open the hips to create vertical drive and quickly drop into a full squat receiving the bar overhead.  This is technique work so use a challenging weight but remember that you should be below maximal effort. Try using the first few minutes to work up to moderate effort weight and then hold that load across all of your remaining reps.

    WOD

    for time

    50-40-30-20-10
    Walking lunge steps
    Sit-ups

    Workout notes

    Today’s workout is a simple couplet of two bodyweight movements. If the volume here looks daunting make sure to adjust by either cutting off the first round of 50 and starting at 40 or skipping the round of 30 or 20 to decrease your total volume. If one of the two movements is particularly difficult you could also cut the reps down of just that movement and leave the easier movement as is. You will be completing 150 reps of both the lunge and the sit-up so start at a pace that allows you to keep moving continuously. As you get to the smaller set sizes see if you can pick up the pace to finish strong!

  • October 23, 2019

    Skill

    Two rounds of Tabata alternating between
    Double unders
    Strict pull-ups

    For our skill work today we’ll be working on two bodyweight movements.  We will use the Tabata timer which gives you twenty seconds to work and ten seconds to rest and transition. Using the interval timer and allowing some rest in each round should help to lower the intensity and allow you to work on the strength and skill required for both movements.  For strict pull-ups or ring rows you’ll most likely want to scale to a method that allows you to work for one or two sets max.  You won’t have a lot of time to be getting in and out of the band.

    WOD

    5 Rounds with one minute on each station

    Alternating dumbbell snatch 50/35 lb
    Rest
    Wall ball shots 20/14 lb 10/9 ‘
    Rest

    Workout notes

    Today’s workout is similar to a combination we have seen in the past but today we’re going to have a 1:1  work ratio.  Additionally  consider that snatches are primarily a “pulling” movement and wall ball shots are primarily a “pressing” movement. That gives you 3 minutes between pulling and pressing.  It’s not quite recovery but we are alternating the emphasis between the anterior and posterior chain.  You can approach this workout by attempting a heavier load than you might normally use or attempt to keep the intensity high by working for the entire minute at both stations.   If you do decide to test a heavier load keep your mechanics the same as you would with a lighter weight but add some rest when needed.