Community Fitness Davis

Find your fittest self

Category: Workout of the Day

  • April 23, 2019

    SKILL

    Tabata Double unders

    Today’s skill work is an opportunity to work on the difficult double under.  If you have the movement down but are still working on knocking out sustainable sets this will be a great time to build your stamina by finding a sustainable work level.   Stay relaxed in the shoulders and jump with as much efficiency as possible.  If you are new to the movement make 1-3 attempts during every work period. Start by performing single unders and introduce a double under attempt every 3-4 minutes. When you attempt your double unders perform the same jump as with your single unders but get more height with an explosive jump and speed up the turn on your rope.  If you’re expert level at double unders and certain you would go unbroken every round use this time to work on Triple Unders!

    WOD

    AMRAP in 20 Minutes
    12 Burpees
    9 Front squats 135/95 lb
    6 Hang power cleans 135/95 lb

    Workout notes

    Today’s workout is a long duration workout with three difficult movements.  Start each round with a small set of burpees.  The burpees take the longest amount of time to complete so do your best to move quickly and keep the intensity high.  After the burpees are complete you’ll tackle a small set of squats and hang power cleans.  The benchmark load for both movements is a moderate weight but the volume will add up so use a weight light enough that you could easily complete a set of each when fresh.  Likely one of these movements is more difficult for you than the other so adjust the weight on the bar based on which movement is tougher.

  • April 22, 2019

    Skill

    EMOM for 10 Minutes

    1 power clean

    The barbell is back! We’re working on a simple weightlifting movement in today’s skill work.  You will have ten opportunities to work up to a strong effort power clean.  Start by pulling the bar off of the floor with the hips low and your chest up.  After the bar passes your knees aggressively open the hips to create vertical drive on the bar.  Quickly drop into a partial squat while you drive your elbows up to receive the bar at the shoulders prior to standing up.  Do your best to hit each position in the lift rather than yanking the bar off of the floor just to hit a heavy number.  If you are new to the lift keep the load in the light to moderate range rather than increasing to max effort.

    WOD

    5 rounds of 30 seconds on 30 seconds off at each station

    Kettlebell swing 32/24 kg
    Two arm dumbbell front rack walking lunge steps 50/35 lb
    Push-ups

    Workout notes

    We have fifteen minutes on the clock for today’s workout.  There will be five opportunities for reps for all three stations.  We’ll have an interval timer set at thirty seconds with an equal amount of work and rest. Do your best to work through most of each thirty second work period and use the rest interval to recover and transition to the next station.  The movements in this workout are chosen to compliment each other so you can keep the intensity high and work most if not all of each work period.  Your score for this workout will be your total reps for all work periods.

  • April 21, 2019

    WOD

    AMRAP in 20 Minutes

    5 Strict Pull-ups
    10 One arm overhead or goblet squats w/ kettlebell 24/16 kg
    15 Burpees

    Workout notes

    This workout is a long duration triplet with two bodyweight movements and a very difficult lifting movement.  Start each round with five strict pull-ups using the most difficult standard that you could maintain for multiple rounds.  The overhead squats will likely be difficult regardless of what weight you choose.  Positioning the kettlebell overhead with a straight arm in the bottom of a squat will require a high level of mobility and strength. If mobility is an issue scale by holding the kettlebell at the chest goblet style.  Burpees will take up a large part of the workout so do your best to move quickly rather than using that movement as recovery.

  • April 20, 2019

    WOD

    5 Rounds for time
    400M Run
    30 one arm dumbbell power cleans 50/35 lb
    20 one arm dumbbell push press 50/35 lb

    Workout notes

    Today’s workout will be scored by the total time it takes for you to complete five rounds of this running and dumbbell triplet. Each round has fifty total reps on the dumbbell starting with thirty dumbbell power cleans.  Each rep comes from the floor and if you are performing touch and go reps one end of the dumbbell should hit the floor.  You can alternate reps if you like or break up each set as you see fit. The same goes for the push press but we’re asking that you do not transfer the dumbbell from hand to hand while overhead.  When you do switch arms bring the dumbbell down below your head to make the transfer.  This workout has a high volume of dumbbell reps and falls into a longer time domain where we’re running a total of two-thousand meters.  If you are new to CrossFit or this level of volume chop off the last one or two rounds as an option to scale the total volume.

  • April 19, 2019

    Skill

    EMOM for 10 Minutes

    20 seconds of double unders
    then
    6 alternating pistols

    We have two difficult skills on the menu today.  Pistols are a unique challenge.  They require a lot of mobility and strength in order to perform them to full depth. Luckily there are MANY ways to scale this movement.  You can use a box and perform high box step ups with a slow negative or use assistance from a squat stand post, ring or band or use a low box to sit down to for each rep.  If you are close to being able to do pistols you might try wearing weightlifting shoes or sliding a small plate under the heel of your shoe to make things a bit easier. Prior to the pistols, you’ll start each round with about twenty seconds of double unders.  Do your best to make a few honest attempts each round if you are new to the movement.  If you have the double under mastered, give triple unders a whirl!

    WOD

    for time

    100 Medicine ball cleans 20/14 lb
    70 alternating dumbbell snatches 50/35 lb
    40 Box Jumps 24/20″

    Workout notes

    This workout is a three movement chipper with a fairly large volume of reps in each movement.  The name of the game for this workout is pacing! Not necessarily working slowly but working at a steady and continuous pace that you can maintain for each movement. The medicine ball cleans should be at a weight you can knock out fairly large sets of unbroken reps.  It’s okay to get through the snatches using quick singles but your dumbbell should be at a weight you can easily manage for large unbroken sets here as well. Large numbers of box jumps will also require a bit of pacing.  Establish a cadence that you can maintain by resting momentarily on top of the box and returning to the floor when you are ready for your next jump.

     

  • April 18, 2019

    SKILL

    Tabata Toe-to-Bar

    For our skill work spend some time practicing one set of kipping toe-to-bar in every twenty second work period. If you are new to the movement, practice connecting kipping swings and getting your knees or toes as high as possible while maintaining a fluid hollow-to-arch swing.

    WOD

    4 Rounds with one minute on each station

    Devil press 50/35 lb
    Row for calories
    jumping lunges
    Air-assault bike for calories
    Rest

    Workout Notes

    Today’s workout is a 4 round interval style workout. We’ll tackle the tricky devil press with two dumbbells before moving on to rowing, jumping lunges and the air-assault bike. At the end of each round you will get one minute rest to write scores down and reset before starting to work again. The “devil press” starts by doing a burpee with your hands on each of two dumbbells. Stand up from the burpee with your feet outside the dumbbells while deadlifting the dumbbells into the hang position and finish the movement with a snatch or clean and jerk. The movement is definitely as hard as it sounds so choose your dumbbell weights wisely. The lunges should be performed with bodyweight only. Each rep starts with a standard walking lunge step and finishes by jumping off the floor from the bottom of the lunge to land in the next rep. The movement is meant to be explosive so if you need to scale, standard lunges are a great choice.

  • April 17, 2019

    Skill

    5 rounds of

    10 seconds L-hang
    20 seconds rest
    10 seconds support hold on rings
    20 seconds rest

    We’re using an “inverted tabata” timer for today’s skill work. We’re attempting some fairly difficult gymnastics skills today so we’ll use a shorter work period and a longer rest period so do your best to work at maximum effort in both movements. In the L-hang you will hang from a pull-up bar while attempting to lift your legs until they are perpendicular to the floor. If you can’t hold that position for ten seconds scale the movement by bending one or both legs.  In the support hold you will jump on top of the rings and hold with straight arms.  Scaling options for the support hold include using a band, putting your feet down on the ground or grabbing the parallettes and working from the floor.

    WOD

    3 Rounds with 90 seconds on 30 seconds off at each station

    Sandbag cleans 100/70 lb
    Two arm dumbbell squat cleans 50/35 lb
    Burpees

    Workout notes

    We’ll use an interval timer for today’s workout as well. This is a three round workout with three stations at a total of six minutes per round. The total workout time is coming in at just under eighteen minutes so don’t be fooled by the short work periods.  We have an even shorter time for resting and transitioning between movements. Start this workout like you would if you were start a longer duration workout rather than starting out too hot.

  • April 16, 2019

     

    View this post on Instagram

     

    Big things are happening for some of our CFD coaches! Sydney is off to Chiropractic school soon and Corey has accepted a new job in paint sales. Both will be with us as usual for the next two weeks and then get ready for more Kirsten, Alex and new Alex in all of your classes! While we will miss them terribly as a part of our staff we are excited for them as they both start new adventures! Don’t worry, neither of them will be strangers, Corey will still be a member of CFD and we’ve made Sydney promise to come see us anytime she has a break from school! Make sure to mark your calendars for April 26th when we will host a trivia night at the gym for fun and celebration of our two wonderful coaches and their time at CFD! #crossfitdavis #crossfit #coachsyd #coachcorey

    A post shared by CrossFit Davis (@crossfitdavis) on

    SKILL

    EMOM for 10 Minutes
    30 seconds of strict handstand push-ups

    Today we’re working on handstand push-ups in their strict form.  Strict hspu require more strength than kipping so scale if you need to but keep the stimulus intact. Use a box and perform push-ups in a pike position if you are still building the strength.  If you are just learning the movement using 1 or 2 abmats is okay but remove them over time as you gain proficiency.  Focus on finding the same tripod position that you do in kipping hspu and keep your body tight as you lower yourself down and press back up. Handstand push-up sets are hard to maintain so keep that in mind when deciding how many to do during each work period.

    WOD

    AMRAP in 15 Minutes

    40 Double Unders
    30 Kettlebell sumo deadlift high pull 32/24 kg
    20 Alternating kettlebell power cleans 32/24 kg
    10 Kettlebell swing 32/24 kg

    WORKOUT NOTES

    This workout is all about the kettlebell with a splash of double unders thrown in for good measure.  The set of double unders is fairly small when compared to the total volume of reps with the kettlebell.  If forty reps per round is approachable stick with that number even if it takes a few extra attempts to get through that set.  If you do need to scale the volume of reps shoot for a number you could complete in under a minute.  There are three movements with the kettlebell, each getting progressively more complicated as the rep counts descend.  If you were able to participate recently when we had dumbbell power cleans in a workout you’ll recognize that the benchmark load for this workout is heavier. The kettlebell clean is also more complicated than a dumbbell clean so make sure to test out this variation on both arms with your chosen weight before the workout starts.

  • April 15, 2019

    Skill

    3 Rounds of

    15 Seconds of V-ups
    45 Seconds Arch hold
    60 Seconds Plank hold

    In today’s skill work we have three difficult baseline gymnastic movements.  There is a total of six minutes of work divided up in three two minute rounds.  We’ll start each round with the most difficult movement and then progressively increase the time allotted for the “easier” movements.  Scale each movement to a standard you can hold for the time allotted. V-ups can be scaled by slowing down your reps and resting for a moment between each rep.  The arch difficulty can be scaled by pulling in your arms or bending slightly at the knees. We’ll spend a lot of time in the plank hold. Scale the plank by reducing your time spent in the hold by cutting the sixty second interval short and adding some rest before rounds two and three.

    WOD

    “Tabata Angie” *

    Tabata Pull-ups
    Tabata Push-up
    Tabata Sit-up
    Tabata Squats

    * one minute rest between tabata’s

    Workout notes

    Today’s workout is a take on two familiar CrossFit.com workouts.  We’ll follow the same format as the workouts “Angie” and “Tabata Something Else” but add a minute rest between stations.  With the rest added between movements you will have a little extra time to recover as you transition.  Unlike traditional Tabata scoring we we will score this workout by the total number of repetitions you complete across all four stations and thirty-two total work periods. Work at a sustainable effort but keep the intensity high for each effort knowing you have that minute rest waiting for you.

  • April 14, 2019

    WOD

    In teams of three

    AMRAP in 30 minutes

    200M Sandbag bear hug carry 100/70 lb
    20 Sandbag cleans 100/70 lb

    WORKOUT NOTES

    We’re back at it! Today’s workout is a long duration workout utilizing a sandbag for two movements.  Decide on a sandbag weight that you and your partners can agree on and set out on a 200M carry.  For the carries you will hold the sandbag at your chest and trade off as often or as little as you like.  When you get back inside the gym you’ll have twenty reps of cleans.  Break up the set of twenty as needed with teammates alternating every rep or completing small sets and trading off as needed.  Distribute the reps so that all teammates do a fair amount of work.  Feel free to stay outside as you complete the cleans to enjoy the sunny weather and to give our new floors a little more time to settle!