Community Fitness Davis

Find your fittest self

Category: Workout of the Day

  • April 27, 2019

    WOD

    for time

    1000M Run
    27 Snatch 95/65 lb
    27 Thruster 95/65 lb
    400M Run
    21 Snatch 95/65 lb
    21 Thruster 95/65 lb
    200M Run
    15 Snatch 95/65 lb
    15 Thruster 95/65 lb
    100M Run
    9 Snatch 95/65 lb
    9 Thruster 95/65 lb

    Workout notes

    Today’s workout is a total of four rounds with two difficult weight lifting movements coupled with a moderate running distance in each round.   Most of the workout occurs in the first two rounds and the total rep count decreases drastically as you progress through the workout.  The weightlifting volume in this workout is high which means you’ll want to scale to a load you can work through each round in large sets using a weight that is light and that you can move quickly.  At no point should you be forced to do singles or doubles with the weight you choose. If you are new to CrossFit or this level of volume make sure to scale as needed. You can chop off that first round and start in the round of twenty-one or if the running doesn’t look like an issue, but the barbell volume looks daunting you can choose 21-15-9-6 as your rep scheme rather than 27-21-15-9.

     

  • April 26, 2019

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    REMINDER

    We will be cancelling the 6:30PM class today, Friday the 26th, for our trivia night/going away party for Sydney and Corey.  Hope to see you all there![/text-with-icon][vc_column_text]

    SKILL

    Deadlift with controlled descent (no TnG)

    3-3-3

    Today we’re working on a familiar lifting movement but adding in a difficult twist.  We’ll work up to a moderately heavy weight and knock out three triples.  For these triples you’ll lower the barbell down under control rather than letting it slam to the floor and use the bounce to help you with subsequent reps or dropping the bar from the finish position.  Performing the deadlift in this manner is going to make those second and third reps feel much harder than it might normally since you are essentially doing three heavy singles back to back.  Keep that in mind when choosing your weights and focus on maintaining good posture throughout.

    WOD

    AMRAP 10 Minutes *

    Pull-ups

    4 Burpee box jumps 24/20″ EMOM

    Workout notes

    For today’s workout you will have a total of ten minutes to complete as many reps as possible of pull-ups.  We’ll set up a sixty second interval timer and you’ll start with four burpee box jumps at the top of every minute.   Ideally it should take you no more than about twenty seconds to complete those burpee box jumps.  If you find that you are using a lot of time to get through those reps consider scaling the number you do in each round to two or three. You’ll want to make sure you have enough time to knock out some reps on the pull-up bar.  Transitioning in and out of a band might be tough to do in a short time frame so consider jumping pull-ups or ring rows for this workout if you need a good scaling option.[/vc_column_text][/vc_column][/vc_row]

  • April 25, 2019

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    REMINDER

    We will be cancelling the 6:30PM class tomorrow, Friday the 26th, for our trivia night/going away party for Sydney and Corey.  Hope to see you all there![/text-with-icon][vc_column_text]

    Skill

    Front squat w/2 second pause in bottom of squat
    2-2-2

    Today’s skill work is again working on one of our fundamental movements but we’re taking a departure from how we normally see this strength work and focusing on positioning.  Work up to a moderate load and stick with one weight across all three sets or increase slightly when you get to your working weights. Remember to maintain your posture throughout the rep and after the pause. That means keeping your knees tracking over your feet with your elbows and chest up.  Spend a moment in the bottom of your deepest squat position and drive upward keeping your chest up.  Adding the pause in the bottom of the squat will increase the difficulty of the lift so be conservative and shoot for something in the 75 to 80% range at most.

    WOD

    5 Rounds of 2 minutes on 2 minutes off

    200M Run
    then
    Max reps of wall ball shots 20/14 lb 10/9 ‘

    Workout notes

    This workout is a five round interval workout with a 1:1 work:rest ratio.  You will have two minutes to score as many wall ball shots as possible following a 200M Run.  The time frame is pretty tight so scale the distance to a 100M if needed.  Ideally you should be at your wall ball station with about a minute left on the clock. That would then give you roughly a minute to score wall ball shots.  The best strategy for the wall ball shots is going to be one to two large sets rather than chipping away with small sets.  Because we have a long rest between efforts use this opportunity to treat each round like a sprint by pushing the pace on the run and try for larger sets of wall ball shots.

     

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  • April 24, 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

    2 Rounds for time
    50 Sit-ups
    40 Alternating dumbbell snatch 50/35 lb
    30 Box Jumps 24/20″

    Workout notes

    Today’s workout is a short triplet that will be scored by the total time it takes you to complete two rounds of sit-ups, snatches and box jumps.  Forty snatches is a moderate sized set so use a weight that you can start with a few touch and go reps rather than something so heavy you are forced to do singles.  The large set of box jumps will be tough following the snatches so give yourself a sustainable cadence by resting momentarily on top of the box or as you reset your feet on the floor. If the volume looks high for any of the movements consider cutting the reps down to something more manageable. Something like 40-30-20 would be a great scaling option.

  • 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.