Community Fitness Davis

Find your fittest self

Category: Workout of the Day

  • July 19, 2018

    [icon color=”Extra-Color-1″ size=”small” icon_size=”” image=”fa-glass”] Last chance to sign up for parents night out is tomorrow July 2oth.

    Click here and log in with your zen planner account.  For questions email julia@crossfitdavis.com.

    Skill

    Tabata Kipping Toe-to-bar
    1 Minute rest
    Tabata arch hold

    We’re working on two basic gymnastic movements today.  We’ll use the Tabata interval timer which is eight rounds of twenty seconds work and ten seconds rest.  For most of us that will be one set of toe to bar or kipping swings in every round.  Start at a moderate effort and try to maintain the same number of reps for all four minutes.  Take a minute rest and work on holding arch or superman for as much of the work period as possible for another eight rounds.  If you want to increase the difficulty hold a pvc at arms length.

    WOD

    AMRAP in 20 Minutes
    20 Hang power cleans 115/75 lb
    200M Run

    Workout notes

    Pack your water bottles and make sure to hydrate before classes today! We’re headed outside today for a long duration couplet with a weightlifting movement and a short monostructural element.  The benchmark load is light but the rep count is high, load up a weight with which you could perform very large sets and don’t forget about the hook grip!

     

  • July 18, 2018

    Skill

    EMOM for 10 Minutes
    1 Squat snatch with pause in bottom of overhead squat + 1 Squat snatch no TnG

    Today we’re working on the squat snatch with a two rep complex.  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 you can land into 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! Follow up the pause snatch with a full snatch from the floor. Lower the bar from overhead and reset in the bottom of your setup before performing the second lift. If the squat snatch isn’t happening today due to mobility issues work on a power snatch with a pause in the catch only as low as you are able. You can also add in some overhead squats with a PVC or empty barbell if you can so you can get a feel for the movement. If you often struggle with mobility during lifts and skill work make sure to get to one of Sydney’s mobility classes on Tuesdays at 4pm or TONIGHT at 7:30pm!

    WOD

    for time
    50 Kettlebell swing 32/24 kg
    50 Box jump 24/20″
    50 Overhead walking lunge steps w/ plate 45/35 lb

    Workout notes

    Today’s workout is in the format of chipper with large set sizes for all three movements.  Start with a large set of kettlebell swings but avoid going to failure. Stop just short and catch your breath before finishing the set with a few moderate sized sets. Start the box jumps at a sustainable pace and try to speed up your cadence as you recover from the swings.  Ideally you are working at a steady pace with slightly increasing intensity.  Finish your workout with a large set of lunges holding a plate overhead. These are performed in place stepping either forward or backward. Keep your torso upright and the plate locked out overhead.  If you can not keep your elbows locked out while the plate is overhead, choose to hold the plate or another object at your chest. Bodyweight lunges are also a great option here if needed.

  • July 17, 2018

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    SIGN UP FOR PARENTS NIGHT OUT BY CLICKING THE LINK BELOW!

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    Skill

    Back squat
    7-7-7-7-7

    Today we’re performing 5 sets of 7 Squats working up to a heavy set. 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 experience 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.

    WOD

    “Upside down Annie”

    AMRAP in 10 Minutes
    10-20-30-40-50 …
    Double Under
    Sit-up

    Workout notes

    Today’s workout a little variation on the classic CrossFit girls workout “Annie“.  In this version we will increase the difficulty by starting with the smaller rep rounds and increasing by ten reps every round.  We’ll cap the effort by performing this as an AMRAP.  Your score will be the final round where you complete both movements and any additional reps in an incomplete round.  For example, if you finished the round of fifty and completed sixty double unders before the time cap your score would be 50+60.  If you are new to double unders remember that an AMRAP is a great opportunity to commit to going “Rx”.  Your first scaling option should be to cut the volume of reps in each round to an achievable number.  If you are going with single unders, make sure you are making a double under attempt each round!

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  • July 16, 2018

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    SIGN UP FOR PARENTS NIGHT OUT BY CLICKING THE LINK BELOW!

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    Skill

    10×3 strict pull-ups with pause at the top of each rep

    WOD

    5 rounds for time

    21 air squats
    15 power snatch 75/55 lb
    9 lateral burpees over the bar

    Workout notes

    Today’s workout is a time priority triplet with two bodyweight movements and a light weight but complex weightlifting movement.  Air squats may seem simple but pay some attention to the mechanics of your movement.  Keep your torso upright throughout your full range of motion.  Push your knees out and keep them tracking over your feet for every rep.  For the snatches use a load you can complete each round of fifteen in at least two to three sets.  If you are forced to perform single repetitions with the barbell you have gone too heavy.  Burpees will be most difficult if you shoot your legs backwards then forwards without stepping back or up. Perform a lateral jump over the bar and quickly drop down for your next rep.  Scale the burpee to step overs at a quick pace if the jump is not happening today.[/vc_column_text][/vc_column][/vc_row]

  • July 15, 2018

    WOD

    AMRAP in 20 Minutes
    100M Uneven farmer carry
    20 broad jumps
    30 DB push press (alternating every 5 reps)

    Workout notes

    Today’s workout is a time priority triplet with a few movements we don’t see very often.  Start with an uneven farmer carry.  Make sure you have at least one dumbbell along with a kettlebell or another dumbbell.  Start by setting out to the outside wall and keep the heavier object on the same arm.  Set your objects down and turn 180º in order to switch arms and head back to the gym. Once inside knock out twenty broad jumps.  The “Rx” version for this workout will be jumping over a horse stall mat lengthwise and that will count as 1 rep. The mats are 4’x6′ so use the seams in the flooring as a guide and start with your toes behind the seam and clear the mat with your heals landing on the other side. Note that we’re not actually moving mats around, just using the visible seams for easy measuring.   If you are not able to make the distance scale by jumping across the short side of a mat which is 4′ or shorter. Finish each round with a large set of dumbbell push press using your dumbbell.  Alternate arms every five reps so you distribute the work evenly across both arms.

     

  • July 14, 2018

    WOD

    for time

    1 Mile Run
    100 Medicine ball cleans 20/14 lb
    1 Mile run

    Workout notes

    Today’s workout is in the format of a chipper with two movements.  We have a higher than normal volume of running coupled with a large single element set of the difficult medicine ball clean. Scale the workout by cutting the runs to 1000M  rather than one mile and consider fifty or seventy-five cleans if you are new to CrossFit.    Spend some time practicing the medicine ball clean during your warm-up.  You’ll want to drive the hips fully open prior to dropping under the medicine ball to receive it in a full squat.  Make an effort to move your hands and arms around the ball keeping it from rotating. To practice this start with the laces facing out and make sure they stay there throughout the movement.  Do your best not to short the movement and hit your full range of motion for every rep.

  • July 13, 2018

    Skill

    Tabata Strict HSPU

    Rest 1 minute

    Tabata alternating pistols or one leg step ups

    We have two very difficult skills to tackle today. We’ll start with a full eight rounds of Tabata strict HSPU then rest one minute and transition to another round of Tabata working on one-legged squats or step ups. The Tabata interval is eight rounds of twenty seconds work and ten seconds rest.  Scale strict HSPU to one or two abmats first or pike push-ups with your feet on the floor or on a box.  Pistols can be scaled by holding on to a squat rack post or by performing one-legged step ups on a box.  If you opt for step ups, alternate legs every 20 seconds rather than every rep.

    WOD

    AMRAP in 7 minutes
    1-2-3-4-5-6 …
    Hang power clean 135/95 lb
    push jerk 135/95 lb

    Workout notes

    Our WOD is a short but difficult time priority couplet with an ascending rep scheme.  Your score will be the final number of reps where you finish both movements in a round and any additional reps in an incomplete round.  Both movements will require you to hang on to the barbell and to complete each round in large sets so be conservative and go a little lighter than you might if you encountered a workout where you were able to perform single repetitions of barbell work.  Test both movements during your warm up and guarantee you could do at least a set of five of each movement unbroken when you are fresh. Break up the workout however you see fit but if you find that you are unable to do the early rounds without breaking up the reps, your barbell is loaded to heavily.

  • July 12, 2018

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    Sign up for parents night out by clicking the link below!

    Click here and log in with your zen planner account.  For questions email julia@crossfitdavis.com.[/text-with-icon][vc_column_text]

    Skill

    Front squat
    2-2-2-2-2

    Today we’re working up to a strong effort two rep front squat.  With the front squat we want to focus on keeping the elbows up and chest as upright as possible.  As with any kind of squatting you’ll want to practice keeping your knees out and tracking over your feet. Remember to release the grip on the bar a bit in the front squat and load the bar onto your torso which should help you keep your elbows and chest up. If you have a mobility problem holding you back from keeping your elbows up you can always try crossing your arms across the bar or modifying that in some way.   Feel free to choose one weight and work there for all sets rather than adding weight as you go.

    WOD

    5 Rounds with 1 minute on each station
    Burpee pull-ups
    Row for calories
    Rest

    Workout notes

    Today’s workout will be scored as you would score the workout “Fight Gone Bad”.  Count your reps accumulated at each station across all five rounds to come up with one large score.  For the burpee pull-up use a bar that is just outside your reach and jump as high as possible, ideally passing through a strict pull-up.  Transition quickly to the rower and wind up the rower quickly. Try to hold a strong pace for most of the minute and recover following the row.  For large groups we’ll start on different stations but keep the same rotation so hop off the rower quickly at the end of your minute so the next athlete get started.

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  • July 11, 2018

    Click here to sign up for parents night out!

    Skill

    7 Rounds of
    30 Seconds Double unders
    30 seconds rest
    30 seconds air assault bike
    30 seconds rest

    Today we’re working on the skill of double unders and sustaining a strong effort on the bike. If you are proficient at double unders try to get as many reps as possible in each thirty second interval.  If you are new to the movement make four to five attempts at linking double unders together and try to stay relaxed keeping the intensity in check and working on perfecting the skill.   When you move to the bike rev up the bike quickly to an RPM that is slightly above what you would use in a longer workout.  Record your double unders and calories in each round.

    WOD

    AMRAP in 10 Minutes

    10-20-30-40-50 …
    Sit-ups
    5-10-15-20-25 …
    Push-ups

    Workout notes

    Our workout today is an ascending ladder of two basic bodyweight movements.  Pace yourself early when the rep counts are low.  The higher rep rounds will be much harder under fatigue as you are deep into the workout. Scale the push-ups to a standard you can maintain for the duration of the workout.  You will most likely need to add some rest  and break up the sets into small chunks. Your score for this workout will be the higher rep movement in your last completed round plus additional reps in your last incomplete round.  For example, if you finished the round of 40 and got 50 sit-ups in the next round, your score would be 40+50.

  • July 10, 2018

    Skill

    Deadlift
    4-4-4-4-4

    Work up to a strong effort set of four 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 through each set and as you increase in weight.

    WOD

    for time

    12-9-6-3 *
    Power clean 205/145 lb

    * 100M Run after each round

    Workout notes

    Today we have another task priority workout with one low rep barbell movement and a short run after each of the four rounds in the workout.  We have a total of thirty reps in total so use a load that is slightly heavier than what you might normally use in a higher rep metcon.