Community Fitness Davis

Find your fittest self

Category: Workout of the Day

  • November 16, 2019

    WOD

    AMRAP in 20 Minutes

    10 Thrusters 95/65 lb
    10 Burpees
    100M Run

    Workout notes

    Today’s workout is a long duration triplet with a small set of thrusters and burpees as well as a short run.  Each round starts with ten thrusters.  The suggested load is fairly light and we’re looking for a weight that you can easily perform a set of ten when fresh.  With twenty minutes on the clock most of us will end up breaking up the sets of ten but you shouldn’t be forced to do so because your weight is too heavy.  If you are looking for a strategy for this workout try treating each round as an interval by moving through the thrusters and burpees quickly and recovering on the short run.

  • November 15, 2019

    Skill

    One round of Tabata

    20s Arch hold
    10s V-ups

    Today’s skill work focuses on the midline.  We’ll use the Tabata timer which is eight rounds of twenty seconds on ten seconds off for a total of four minutes.  You will be active for the entire sequence so give yourself some time at the end of each interval to transition between movements.  Start each round with a static arch hold and roll over to knock out a few V-ups during the ten seconds that would normally be a rest period in the Tabata interval.  Remember that both movements can be scaled by shortening your levers.  For the arch hold you can bring your arms in rather than holding them outstretched and for the V-ups you can bend at the knees rather than trying to reach your toes with straight legs.

    WOD

    10 Rounds of

    30s Power cleans 135/95 lb
    30s Rest
    30s Box Jumps 24/20″
    30s Rest

    Workout notes

    You will have twenty minutes on the clock for today’s workout split between two work stations with time to rest and transition.  For the barbell we’re looking for a light enough weight that you could perform repeated reps working through most of the 30 seconds.  For the box jumps you should establish a cadence that allows you to work for the entire thirty second work period with continuous effort.  You can scale to a shorter box here if needed or perform step-ups if you’re not able to jump for any reason.

  • November 14, 2019

    Skill

    EMOM for 10 Minutes

    1 Slow pull squat clean

    Today’s skill work has us working on positional awareness in the first pull of the squat clean.  Start by lifting  the bar from the floor as you keep your hips low and your back upright.  Practice pulling  the bar off of the floor under control and gradually increase speed without compromising your upper body positioning.   As the bar passes your knees, violently open the hips to create vertical lift and quickly drop into a receiving position.  When you catch the bar in the bottom of your squat drive the bar upward aggressively to finish the rep.  You will have ten opportunities to work on this lift so make every rep count.   Remember that this is skill work so maxing out your lift is not a priority. Start light and work up to a moderate load that allows you to test a reasonable weight but do not sacrifice your mechanics.

    WOD

    5 Rounds for time

    21 Wall ball shots 20/14 lb 10/9′
    12 Kettlebell swings 32/24 kg

    Workout notes

    Today’s workout is a five round couplet with two familiar conditioning movements.  The set sizes are small so hopefully you can keep the intensity high for all five rounds.   For the wall ball shots use a weight and target height that you can maintain for all five rounds.  The total number of kettlebell swings is on the lower end and each round is fairly small so you could use this opportunity to test out a heavier weight than you normally use.  If you in between two weights you can always swing the kettlebell to eye level and try to get a little higher as you get more comfortable.

     

  • November 13, 2019

    Skill

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

    If you are new to this skill start by gently kicking up to a wall or practice wall walks to build the upper body strength and midline positioning that this skill requires. If you are comfortable in a handstand start by gently rocking up onto your hands and increase the height of your legs with each attempt.  Save yourself from a crash and burn by being conservative and trying to find a vertical balance point before you start barreling across the gym.  You will need to be able to hang out upside down with locked out arms so make sure to have a bail out plan or partner assist in place if this is new to you.  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 20 Minutes

    5 Strict pull-ups
    10 Alternating dumbbell snatch 50/35 lb
    15 Push-ups

    Workout notes

    Today’s workout might look familiar if you’ve ever done the workout “Cindy”, but we’re taking the squats out and adding an additional pulling element. Choose a version of a strict pull-up that allows you to complete the 5 reps in about 2 sets. Ring rows, banded pull-ups or jumping pull-ups are all great scaling options. The dumbbell snatch weight should be manageable for a set of 10. Because this is an AMRAP this would also be an appropriate time to “scale up” and try out a heavier dumbbell than you are used to using if that is something you feel ready for.  Sets of 15 push-ups can will add up so make sure to choose a version here that won’t stop you in your tracks. Using a box or doing reps from your knees are suggested if needed! Whatever you choose make sure to keep your reps strict and through a full range of motion!

  • November 12, 2019

    Skill

    Front squat
    3-3-3-3-3

    Work up to a strong effort three 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 15 Minutes

    10 Sit-ups
    7 Air squats
    4 Front rack walking lunge 115/85 lb

    Workout notes

    Today’s workout is a time priority triplet with two bodyweight movements and a small set of a difficult barbell movement.  The set sizes in this workout are small so as always, work at sustainable pace but work attempt to make quick transitions between movements.  Even though each set is only four reps, the lunges will be the most difficult part of today’s workout.  The suggested load on the barbell is moderately heavy but remember we’re looking for a weight you can easily complete four unbroken reps when you are fresh and for most of the workout.  Lunges are unilateral unlike most of the other movements we encounter so the difficulty is increased.  If you do challenge yourself by using a slightly heavier load than normal remember that it should be well below max effort.

  • November 11, 2019

    WOD

    “Abbate”

    for time *

    1 Mile Run
    21 Clean and jerks 155/105 lb
    800 M Run
    21 Clean and jerks 155/105 lb
    1 Mile Run

    *40 Minute time cap

    Workout notes

    This workout is a hero workout from CrossFit.com honoring U.S. Marine Corps Sergeant Matthew T. Abbate.  Much of your time will be spent running, if this volume of running looks like too much you can scale the load by cutting the distance in half for each run.  There will be a 40 minute time cap on this workout to make it out on the last run.  The barbell load is a bit heavier than the normal 135/95 so think about adding an extra 5 pounds to the weight you would normally scale to, but make sure you are able to complete quick singles without much set up before each rep with the weight you choose. Hero workouts usually have a bigger challenge in them than your day to day training. Scale either volume or load as needed but go hard and leave it all out there!

  • November 10, 2019

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    VETERANS DAY HOURS

    We will have shortened hours on Monday November 11th in observance of Veterans Day. There will be classes at 9:30 and 12:00 ONLY and Open Gym from 10:30-12. The gym wil be closed for the rest of the day.[/text-with-icon][vc_column_text]

    WOD

    With a partner or two

    AMRAP in 20 Minutes
    400M Uneven Farmer carry
    40 Squat cleans 155/105 lb

    Workout notes

    We have a partner workout on the menu today.  We’ll set the clock for twenty minutes and you’ll be tasked with completing as many rounds as possible of a farmer carry and large set of squat cleans.  Choose two objects that you and your partner(s) can agree on and break up the 400M carry any way you see fit.  Distribute the work so that you keep moving and get back to the box as quickly as possible. Once you’re inside start working on a large set of squat cleans.  The suggested load is on the heavy side so most of us will want to perform single reps, alternating between partners. Again, the work does not need to be distributed evenly so if one partner is more comfortable with the movement you can break it up so that someone is always working while the other partner(s) are resting.[/vc_column_text][/vc_column][/vc_row]

  • November 9, 2019

    WOD

    10 Rounds of 90 seconds on 90 seconds off

    4 Devil press 2×50/35 lb
    7 Sandbag cleans 100/70lb
    Max effort air assault bike for calories

    Workout notes

    Today’s workout is a ten round interval workout scored by the total number of calories you accumulate on the air assault bike after a buy in of devil press and sandbag cleans.  The rep counts probably seem low but remember that both the devil press and sandbag clean are movements that take a little longer than similar barbell movements so you will want to choose weights that are light enough you can move quickly and get to the bike with about thirty seconds left on the clock.  The devil press is a two arm dumbbell movement that starts with a burpee and finishes with the dumbbells overhead.  The most efficient way to perform the movement will feel like you are snatching the dumbbells above the shoulders and finishing by pressing out.  You can also try a burpee clean & jerk but be careful that you don’t go so heavy that you get slowed down.  Your sandbag weight should be light enough the you can knock out all seven reps in quick succession by picking up the sandbag as soon as it hits the floor. Adjust both the weights AND/OR reps so you are guaranteed to get some time on the bike in every round

  • November 8, 2019

    [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″]

    VETERANS DAY HOURS

    We will have shortened hours on Monday November 11th in observance of Veterans Day. There will be classes at 9:30 and 12:00 ONLY and Open Gym from 10:30-12. The gym wil be closed for the rest of the day.[/text-with-icon][vc_column_text]

    Skill

    Back Squat

    7-7-7

    Today we’re performing 3 sets of 7 Squats working up to a moderate set of squats. This rep range may be 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% range would be appropriate for more experienced 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 during their sets.

    WOD

    With a clock set for 12 minutes

    1 Minute of Sit-ups
    1 Minute of Wall ball shots 20/14 lb 10/9′
    2 Minutes of Sit-ups
    2 Minutes of Wall ball shots 20/14 lb 10/9′
    3 Minutes of Sit-ups
    3 Minutes of Wall ball shots 20/14 lb 10/9′

    Workout notes

    Today’s workout has us working on two fairly simple movements.  We’ll start with just one minute of each movement and add a minute each round to finish with 3 minutes of sit-ups and 3 minutes of wall balls. Do your best to pace the wall balls so that you can minimize your rest during your work periods. Find a sustainable pace on the sit-ups and slow down just a bit if necessary so that you can catch your breath and be as fresh as possible moving back to the wall balls. Be careful not to burn out in that first round of each movement, half of the workout happens in the last round!

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  • November 7, 2019

    Skill

    EMOM for 10 Minutes

    Power snatch + hang squat snatch

    Use this opportunity to work on your power snatch technique.  Practice creating vertical hip drive as the bar passes your knees and then drop under the bar and into a partial squat to catch the barbell overhead.  Your second lift in the complex will be from the hang.  Carefully bring the bar down from overhead and lower it to the hang position. Work on passing through the same positions on both lifts.   This is technique work so your load should be much lower than your max effort lifts.  Working from the hang position increases the difficulty level of your lift so work in the 60-65% range of your max and be conservative with your increases.  If you aren’t already using the hook grip, now would be good time for some review

    WOD

    5 Rounds of 30 seconds on each station

    Box Jumps 24/20″
    Rest
    Row for calories
    Rest
    Two arm dumbbell push press 50/35 lb
    Rest

    Workout notes

    Today we have an interval style workout with a potential for a high volume of box jumps, dumbbell push press and five opportunities at a short sprint on the rower.  For the box jumps establish a cadence that lets you work for most of the thirty second interval.  For the push presses use dumbbells light enough that you can also work for most of the thirty second period by hanging on for one or two sets.  When it comes to the rower wind up the flywheel quickly and hold on to a strong pace.  Your score for this workout will be the total number of reps you complete after finishing all five rounds of both movements.