Community Fitness Davis

Find your fittest self

Author: cfdavis

  • Competition 08-29-2016

    Monday – 8/29/2016

    Weightlifting 

    3×1 Squat Snatch w pause below in the bottom of OHS
    starting at 60% and increasing 3 strikes yer out at any weight

    Strength

    Front Squat
    3-3-3-3-3

    Metcon 1 

    5 Rounds for time
    10 Kettlebell Snatch 32/24 kg
    10 Burpees to target 6″ out of your reach

    Metcon 2

    4 Rounds for time
    10 Muscle ups
    20 Power Cleans 155/105 lb
    100 Double Unders

    Accessory

    10×3 Glute Ham Raise
    use the most difficult upper body extension possible for 3 reps

    Recovery

    2 Rounds
    5 Minutes Standing Straddle
    3 Minutes Pigeon each leg
    3 Minutes Puppy Dog

    Tuesday – 8/30/2016

    Weightlifting

    2×1 Squat Clean & Jerk

    start at 60% and increasing 3 strikes yer out at any weight

    Strength

    Bench Press
    2RM

    Gymnastics

    10x60s
    20 double unders
    30′ Handstand walk

    Metcon 1 

    for time

    50 Pull-Ups
    20 Calorie Air Assault
    Rest 2 Minutes
    35 Pull-Ups
    35 Calorie Air Assault
    Rest 2 Minutes
    20 Pull-Ups
    50 Calorie Air Assault

    Metcon 2

    AMRAP in 20 Minutes *
    5 Deadlift 305/205 lb
    10 Push-Ups
    15 Air Squats

    * wear a 20/14 lb vest

    Accessory
    10×10 Strict Hip Extension with pause at parallel

    Recovery

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

    Wednesday – 8/31/2016

    Weightlifting 

    Split Jerk
    1-1-1-1-1

    Strength

    Back Squat
    10-10-10-10-10 ~ 60,65,75,75,80%

    Gymnastics 

    20x60s
    [odd] Straight set SHSPU
    [even] Straight set Toes to Bar

    Metcon 1 

    3 times through the following
    AMRAP in 6 Minutes
    25 Wall Ball Shots 20/14 lb
    20 Calorie Row
    15 Overhead Squats 135/95 lb
    2 Minutes rest betwen rounds

    Metcon 2

    AMRAP in 8 Minutes
    10-20-30-40-50 …
    Sit-Ups
    Alternating Jumping Lunges

    Accessory 

    3×10 each leg
    Double Kettlebell 32/24kg Bulgarian Split Squat

    Recovery 

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

    Thursday – 9/1/2016

    mainsite 083016

    Row 250 meters
    Row 500 meters
    Row 1,000 meters
    Row 500 meters
    Row 250 meters

    Rest 1 minute between efforts.

    Recovery 

    Range Of Motion 101 or Hero workout from romwod.com

    Friday – 9/2/2016

    Weightlifting

    3×1 Slow Pull Squat Snatch
    starting at 60% and increasing 3 strikes your out at any weight

    Barbell Cycling 

    EMOM for 10 Minutes
    3 TnG Power Snatch ~ 60,60,65,65 then 6 rounds of 70%”

    Strength

    10x120s
    2 Deadlift ~ 75% + Straight set strict neutral grip pull-ups

    Gymnastics

    Bar Muscle Ups
    3,3,3 pausing at the top of dip then Max set

    Metcon 1 

    for time
    27-21-15-9
    Row for Calories
    9-7-5-3
    Bar Muscle Up

    then rest 5 minutes

    for time

    60-50-40-30-20′

    Unbroken Handstand walk

    Rest 5 Minutes

     

    50 GHD Sit-up
    35 Calorie Ski-Erg
    20 Kipping Deficit HSPU 9″/9″

    Metcon 2

    Every 4 Minutes for 4 Rounds*
    Start rounds at 0:00,4:00,8:00 and 12:00
    15 Burpee Box Jumps 30/24″
    15 Kettlbell Swings 40/32 kg
    200M Run

    *continue as an AMRAP if you can not complete any round

    Accessory 

    3×10
    Reverse hyper strong effort

    Recovery

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

    Saturday – 9/3/2016

    Weightlifting 

    On the low blocks
    1 power clean + squat clean + Jerk
    start at 60% and work up to 90% no misses

    Metcon 1
    for time
    10 Clean & Jerk 185/135 lb
    8 Clean & Jerk 205/145 lb
    6 Clean & Jerk 225/155 lb
    4 Clean & Jerk 245/165 lb
    2 Clean & Jerk 265/175 lb

    Metcon 2

    for time
    150 Double Unders
    1 Mile Run
    100 Chest To Bar Pull-Ups
    1 Mile Run
    150 Double Unders

    Gymnastics 

    Muscle Ups
    3,3,3 pausing at the top of dip then Max set

    Metcon 3

    for time
    8-7-6-5-4
    Muscle Ups
    Thruster 155/105 lb

    Accessory 

    5 Rounds
    Max effort superman hold on GHD
    Max effort l-sit

    Recovery 

    rest to recovery between efforts
    2 rounds
    3 minutes standing straddle
    3 minutes cat tail each sides
    3 minutes twisted cross each arm

  • August 27, 2016

    WOD

    for time *
    50 Hang Power Cleans 95/65 lb
    50 Medicine Ball Cleans 20/14 lb
    1000M Run
    35 Hang Power Cleans 95/65 lb
    35 Medicine Ball Cleans 20/14 lb
    1000M Run
    20 Hang Power Cleans 95/65 lb
    20 Medicine Ball Cleans 20/14 lb
    1000M Run

    *35 minute time cap

    Workout notes: Today’s workout definitely  fall into a longer time domain than what you might normally see.  That means the workout lands in the oxidative metabolic pathway. Work with weights that you are certain you can perform large sets or move continuously. That means you should be able to do a really big set when you are fresh! If you are new to this level of volume  and/or CrossFit.  Scale the workout but completing only 1 or 2 of the rounds!

  • August 26, 2016

    Skill

    Rope Climbs

    Pack your long socks or knee sleeves today to protect your ankles and shins! Spend today’s skill practice working on learning to climb the rope!  A good way to establish that you have the baseline strength to attempt a climb is by performing a bodyweight hang test with your legs off of the rope while you are just above the ground.  If you are not quite ready perform rope pull-ups and practice jumping to the rope and locking in those feet. There are several methods to wrap the feet and make the climb easier so find which works best for you! Watch the video to see one of our favorites!

    Workout notes: 

    5 Rounds for reps with one minute on each station

    Rope Climbs
    Push-ups
    Row for calories
    rest

    Workout notes: This workout will be scored as you would score the workout “Fight Gone Bad”.  Note that your number of reps on the climbs will be much lower than the other two movements but that is not a reason to game this workout by going easy on the first movement!  With that in mind remember that rope climbs usually take a while and require a significant rest so 1 or 2 climbs per minute would totally normal. 3 per minute would be considered fast when you are tired!

  • August 25, 2016

    Skill

    EMOM for 10 Minutes
    Handstand push-ups

    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 make sure you meet the baseline requirements for a handstand push-up before attempting the movement!

    WOD

    AMRAP in 20 minutes
    3 Power Cleans 205/145 lb
    15 Toe-to-bar
    30 Walking Lunge Steps

    Workout notes: The suggested load on the barbell is in the heavier range.  You can use this opportunity to attempt a load that is slightly above the 60% range or a little bit more than what you might normally use in a workout.  The rep count for the cleans is low during each round which gives you some recovery between sets allowing for a slightly heavier loading. Large sets of toe-to-bar are another difficult skill so plan on breaking them up into small chunks to get through each round.  Lastly, the lunges are bodyweight so don’t get crazy and try to do lunges with the barbell!

  • August 24, 2016

    Skill

    Deadlift
    2-2-2-2-2

    If you were able to make the Deadlift workshop on Sunday, now is your chance to put your new knowledge to the test!  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 though each set of two and as you increase in weight.

    WOD

    AMRAP in 10 Minutes
    30 Double Unders
    10 Burpees

    Workout notes: Today we are again tackling the difficult double under! If you are scaling the movement by volume make sure you get at least 100 attempts in.  For those of you that have double unders, a large percentage of the workout will be consumed by the burpee so use this opportunity to push the pace of that movement!

  • August 23, 2016

    Skill

    EMOM for 10 Minutes

    Straight set of Kipping Chest To Bar Pull-Ups

    During your skill work practice ten minutes of kipping pull-ups.  We are looking for sustainable sets of at least 2-3 pull-ups for beginners. Each round should be fairly low intensity if you are new to the movement so expect to work for only few seconds of each round. If you can sustain sets of 5 it’s likely you are starting to master the skill.  If chest-to-bar is not happening today scale to pull-ups or kipping swings.

    WOD

    3 Rounds for time
    21 Power Snatches 95/65lb
    400M Run

    Workout notes: This workout is another classic CrossFit couplet! The prescribed barbell movement is suggested on the lighter side so we’re looking for a load that is less that 60% of your 1RM.  With a light snatch like the goal should be to complete the workout in a small number of sets. If you are forced to do singles early on you have gone too heavy!

  • August 22, 2016

    EMOM for 10 Minutes
    1 Power Clean + 2 Split Jerks

    Today’s focus will be primarily on the split jerk.    For this complex work with a weight light enough that you can clean it from the floor and catch in a partial squat before you setup for your jerk sequence.  You will need to mange bringing the bar down from overhead safely and for that reason you load may be much lighter than what you work with for strong effort lifts.

    WOD

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

    *200M Run after each 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.

  • Competition 08-22-2016

    Monday – 8/22/2016

    Weightlifting 

    Max Effort Hang Squat Clean + Squat Clean + Jerk

    Weightlifting 

    EMOM for 10 Minutes
    Power Clean + 2 Split Jerks ~ 80%

    Gymnastics 

    EMOM for 20 Minutes
    1-3 muscle ups with pause at the top.  wear a 20/14 lb vest

    Metcon 1 

    AMRAP in 15 Minutes
    15 Front Squats 135/95 lb
    15 Push-ups

    Metcon 2 

    AMRAP in 10 Minutes
    5-10-15-20-25…
    Box Jumps 24/20″
    200M Run after each rounds

    Accessory 

    10×3 Glute Ham Raise
    use the most difficult upper body extension possible for 3 reps

    Accessory

    5RM strict weighted pull-up, neutral grip holding hollow body.

    Recovery

    2 Rounds
    5 Minutes Standing Straddle
    3 Minutes Pigeon each leg
    3 Minutes Puppy Dog

    Tuesday – 8/23/2016

    Weightlifting 

    Max Effort Hang Squat Snatch + Squat Snatch + Overhead Squat

    Strength

    Back Squat  7RM

    Skill

    EMOM for 10 Minutes
    Straight set of Kipping Chest To Bar Pull-Ups

    Metcon 1 

    3 Rounds for time
    21 Snatches 115/75 lb
    400M Run

    Metcon 2

    3 rounds with 2 minute rest between rounds
    AMRAP in 6 Minutes
    15 SHSPU
    10 Deadlift 315/205 lb
    5 Burpee Pull-Ups

    Accessory

    10×10 Strict Hip Extension with pause at parallel

    Recovery 

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

    Wednesday – 8/24/2016

    Weightlifting 

    EMOM for 20 Minutes
    Behind the neck split jerk starting at  60% and increasing to around 80%.

    Strength

    Deadlift
    3×2~ 90%

    Gymnastics 

    5 rounds
    AMRAP in 2 Minutes
    20 GHD Sit-ups
    then Max rep 20′ HSW
    2 minutes rest between rounds

    Metcon 1 

    EMOM for 10 Minutes *
    30 Double Unders
    10 Burpees

    * if you can not complete any round continue as an AMRAP for the remaining time
    for time

    Metcon 2 
    7-6-5-4-3-2-1
    Power Clean 225/155 lb
    21-18-15-12-9-6-3
    Toe-to-bar

    Accessory 

    3×10 each leg
    Double Kettlebell 32/24kg Bulgarian Split Squat

    Recovery 

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

    Thursday – 8/25/2016

    Sled Sprints

    15x180s

    50M Sled pull sprint 90/70lb

    record the time of each round and walk the sled back between each effort. 

    Recovery 

    Range Of Motion 101 or Hero workout from romwod.com

    Friday – 8/26/2016

    Weightlifting/Gymnastics

    EMOM for 10 Minutes
    straight set muscle ups followed by
    straight set of TnG Squat Snatch 155/105 lb

    Strength

    Back Squat
    2RM
    Metcon 1 

    5 Rounds for reps with one minute on each station
    Legless Rope Climbs
    Strict Deficit HSPU Push-ups 4.5/3″
    Row for calories
    rest

    Metcon 2

    for time*
    20 calorie air assault
    20 thrusters 95/65lb
    rest 5 minutes
    20 thrusters 95/65lb
    20 calorie air assault
    rest 5 minutes and repeat 2 more times

    *record the time for each of the 20’s. Try to perform negative splits.

    Accessory 

    3×10
    Reverse hyper moderate strong effort

    Recovery 

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

    Saturday – 8/27/2016

    Weightlifting

    1RM Power Snatch + 2 Overhead Squat

    Strength

    Bench Press
    7RM

    Metcon 1 

    AMRAP in 20 Minutes
    25 Wall Ball Shots 20/14lb 10/10 lb
    15 Power cleans 115/85 lb
    5 Bar Muscle ups

    Metcon 2 

    5 Rounds of 3 Minutes on 1 Minutes off
    400M Run then
    Max reps chest to bar pull-ups

    Accessory 

    5 Rounds
    Max effort superman hold on GHD
    Max effort l-sit

    rest to recovery between efforts

    Recovery 

    2 rounds
    3 minutes standing straddle
    3 minutes cat tail each sides
    3 minutes twisted cross each arm

  • August 21, 2016


    WOD

    AMRAP in 15 Minutes
    15 Front Squats 135/95 lb
    15 Push-ups
    Workout notes: Both of these movements compliment each other in that each provides a small portion of recovery for the other but remember that squats and push-ups are NOT isolated arm and leg movements! You will need to engage your midline and press the elbows up in order to keep the bar loaded on the torso during the front squat. With the push-up, hold a tight and static hollow position in your midline and keep the back static throughout the entire range of motion. If you are scaling perform a push-up that keeps your midline stable rather than compensating by worming your way off of the floor! It will be difficult but you will be rewarded in the long run.

     

  • August 20, 2016

    WOD

    for time

    75 Kettlebell Swings 24/16kg
    1 Mile Run
    75 Kettlebell Swings 24/16kg

    Workout notes: This workout consists of two movements that will test your posterior and grip quite a bit.  Even if you can do the first round of kettlebell swings unbroken it may not be a good idea if that taxes your hamstrings too much. If you feel yourself going to failure during the swings set the kettlebell down and continue in sustainable sets or drop sets!  This workout comes to us from crossfit.com!