Community Fitness Davis

Find your fittest self

Category: Workout of the Day

  • August 28, 2018

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    Crossfit day at the A’s

    Come out September 9th and cheer on both the A’s and some of your fellow CFD members!  The competition starts and 9:30AM inside the stadium with a BBQ to follow.  Your game ticket gives you access to both and includes an Oakland Athletic’s CrossFit Day t-shirt!

    Purchase tickets with your zen planner account here.[/text-with-icon][vc_column_text]

    Skill

    EMOM for 10 Minutes
    1 Slow pull power clean + squat clean

    Today’s skill work is a barbell complex with two styles of clean. Start by pulling the bar from the floor keeping your hips low and back upright while practicing 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 receiving position.  Reset the bar on the floor and perform a full speed squat clean hitting the same positions as the slow pull power clean but descend into a full squat.  This is technique work so use a challenging weight but remember that you should be below maximal effort.

    WOD

    for time

    21-15-9
    Thrusters 95/65 lb
    9-15-21
    Lateral burpees over the bar

    Workout notes

    This workout has everyone’s two favorite movements. The dreaded thruster and burpee! Each round has thirty reps starting with a heavy emphasis on the barbell.  The round of fifteen will most likely give you the biggest challenge so do your best to keep the intensity high and hang on for that last round.  This workout is meant to be sprint so use a weight you could do the thrusters in one to two sets during the larger rounds and adjust the volume of burpees if needed.[/vc_column_text][/vc_column][/vc_row]

  • August 27, 2018

    SKILL

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

    Spend some time working on a handstand skill of your choice today.  For beginners start by just gently rocking up into the upside down position and increase the height of your legs with each attempt.  Don’t go all out in the beginning and turn over too far.  Make sure to start with locked out arms and have a bail out plan or partner assist in place so you don’t come crashing down.  If you are newer to this skill start against a wall with some handstand holds or wall walks if you are not quite ready to kick up yet.  If you are comfortable kicking in to a freestanding handstand on your own spend today practicing walking on your hands!

    WOD

    AMRAP in 15 Minutes

    10 Deadlifts 225/155 lb
    20 Lunge steps
    30 Double unders

    Workout notes

    This spicy triplet has everything! A heavy barbell, a unilateral bodyweight movement and the high skill double under!  Scale each movement by volume to a set size you could easily complete unbroken or in quick succession when fresh.  For deadlifts were looking for a weight you could complete each round of ten in one to two sets.  Double unders are harder to scale if you are new to the movement.  If have them but thirty is a high number, scale the volume to an amount you could complete in about thirty to forty-five seconds. If you decide to go with single unders instead make atleast one double under attempt every round!

  • August 26, 2018

    WOD

    AMRAP in 35 Minutes
    300M Run
    25 Squats
    200M one arm overhead carry 50/35 lb
    15 Strict pull-ups

    Workout notes

    This workout is a long one! The long time domain of this workout will be unfamiliar to most of us but don’t be afraid! The first two elements prioritize the legs and should give you some recovery from the upper body movements in the second two elements as you get deeper into the workout. The 300M run will be down to the the northeast corner of the “C” building in our complex cutting 100M short of our usual 400M loop.  For the carries use a dumbbell locked out overhead.  Distribute the work evenly across both arms but break up the work any way that you see fit. When you are in the gym knock out a set of fifteen strict pull-ups.  The best scaling option for strict pull-ups will be ring rows.  Keep the movement strict and prioritize arm pulling strength for those fifteen reps.

     

  • August 25, 2018

    WOD

    AMRAP in 20 Minutes
    5 Thrusters 135/95 lb
    10 Power cleans 135/95lb
    100M run

    Workout notes

    We have another two movement barbell complex on the menu today.  Most of us will need to choose our loading weight by the difficulty of the thruster rather than the clean.  Warm up to a strong set of five thrusters and make sure that you can do at least five in a row while fresh. The movement will obviously increase in difficulty as you become fatigued so make sure those thrusters aren’t max effort from the get-go.

     

  • August 24, 2018

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    Parent’s night out

    Today is your last chance to sign up your little ones for “PARENT’S NIGHT OUT II”. Click the link here and register before it’s too late![/text-with-icon][vc_column_text]

    Skill

    EMOM for 10 Minutes

    1 Squat clean with pause in bottom of squat

    Today’s skill work focuses on positional work for the squat clean.  After pulling the bar from the floor catch the bar at the shoulders and drop into a squat. At that point pause and assess your body position prior to standing up.  Your torso should be upright with your heels flat and your elbows up.  More importantly, remember to maintain the upright torso position as you drive up from the floor. The squat will mostly likely feel more difficult than when you able to bounce out from the bottom.  Remember that this is positional work and not a max out session so start at a conservative weight and increase slowly or hold the same weight across all ten rounds.

    WOD

    for time

    100 Sit-ups
    100 Double unders
    1000M Run

    Workout notes

    This workout is in the format of a chipper! You will complete each of the three movements in this chipper sequentially.  That will add some difficulty to each movement so start out below redline and maintain a steady rate through each movement.  The total volume is on the lower side so do your best to keep the intensity high and knock out each movement as quickly as possible.[/vc_column_text][/vc_column][/vc_row]

  • August 23, 2018

    Skill

    EMOM for 10 Minutes

    Straight set of Toe-to-bar

    Use this time to practice your kipping swing and toe-to-bar with a kip. If you are new to the movement start by alternating between the hollow and arch position on the bar and follow that by pulling the knees in and up to the chest. Remember that this is skill practice and we have a high volume of shoulder work today so don’t start with a max set or use this to test your overall work capacity!   Start with small sustainable sets and try to maintain that effort across a the entire 10 minutes.

    WOD

    AMRAP in 15 Minutes

    5 Front squats 185/135 lb
    100M Run
    15 Deadlifts 185/135 lb

    Workout notes

    Today’s workout is a time priority triplet with two weightlifting movements and a short run. Most of us will want to load up our barbell based on how difficult the front squat is.   After the first round you will essentially be doing a complex of fifteen deadlifts and five front squats.  Remember that the squats will be more difficult immediately following the the deadlifts! Use that run to the wall and back as a short recovery period before you dig in to the complex again.

     

  • August 22, 2018

    Skill

    EMOM for 10 Minutes

    1 Squat Snatch with pause in the bottom of the overhead squat

    Today we’re working on the squat snatch and really honing in on technique.  The movement is very difficult and requires a great deal of mobility. Warm up to a weight that is in the 60-70% range and only add weight to your bar throughout the EMOM if you are nailing the lift with the pause.  If you’re not sure what weight to start with test the movement at a low weight to make sure you are using a weight that allows you to land in a deep squat with while keeping your feet flat and your chest up.  Adding the pause will increase the difficulty of the lift so be conservative! If the squat snatch isn’t happening today due to mobility issues work on a power snatch but add in some overhead squats with a PVC or empty barbell if you can so you can get a feel for the movement.

    WOD

    for time

    10-1
    Burpees
    1-10
    Alternating Dumbbell Snatch 50/35 lb

    Workout notes

    Today’s workout is a time priority couplet with a descending amount of burpees and ascending dumbbell snatches.  Each round has eleven reps in this ten round workout. The rep scheme front loads the workout with burpees and finishes with a high number of dumbbell snatches. Start out at a sustainable pace with your burpees and keep the intensity high as you get into the larger rounds of snatches.

     

     

  • August 21, 2018

    Skill

    EMOM for 10 Minutes
    [odd] 30 Seconds of Handstand Push-ups
    [even] 30 Seconds of Double Unders

    We have two difficult movements in today’s skill work. You will have five attempts at each movement to complete as many reps as possible in thirty seconds.  If you are proficient at both movements work on completing a large set of unbroken reps. If you are new to either movement attempt two-three sets without hitting failure.

    WOD

    for time
    50-35-20 *
    Kettlebell Swing 32/24 kg

    * 400M Run after every set

    Workout notes

    This workout is a three round couplet with descending reps of kettlebell swings.  Use a familiar weight and try to start the workout by knocking out as much of the fifty reps as you can.  Use the first two runs as recovery and start your second and third rounds of swings in the same manner as the first. Start with a large set and chip away with moderate sized sets.  Your last 400 should be an all out effort!

     

     

  • August 20, 2018

    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. 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 10 Minutes
    5 Pull-ups
    10 Push-ups
    15 Box Jumps 24/20″

    Workout notes

    This workout is a bodyweight priority triplet. Similar in format to the classic CrossFit workout “Cindy”, the rep count in each set is on the lower side. Scale each movement such that you are able to complete each set with little rest and quick transitions.

  • August 19, 2018

    WOD

    AMRAP in 20 Minutes

    15 Wall ball shots 20/14 lb 10/9′
    12 Deadlifts, 155/105 lbs
    9 Hang Power Cleans, 155/105 lbs
    6 Push Jerks, 155/105 lbs

    Workout notes

    This workout is a modification of a classic hero workout from crossfit.com. The limiting factor for this workout will most likely be the jerk for most people so scale appropriately.  You’ll want to execute every rep the same way even as you get tired. Going unbroken isn’t required but you may want to add some timed rest prior to each movement change so you can avoid extra cleans. Use a medicine ball that has you completing each round of fifteen in two sets max.