Community Fitness Davis

Find your fittest self

Category: Workout of the Day

  • September 14, 2018

    Skill

    Back Squat
    10-10-10

    Today we’re performing 3 sets of 10 Squats working up to a heavy set. This rep range should be familiar if you’ve been around for awhile but, 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

    for time

    21 squat snatches 75/55 lb
    42 push-ups
    15 squat snatches 75/55 lb
    30 push-ups
    9 squat snatches 75/55 lb
    18 push-ups

    Workout notes

    This workout was the workout of the day for August 30th, 2018 on CrossFit.com. The recommended weight is on the lighter side. That means we’re looking for a weight that you could perform each round in a few TnG sets rather than banging out singles at a heavy weight.  For most of us that probably means aggressively scaling the weight.  Warm up with an empty barbell or PVC pipe and make sure you can hit all the positions of a full snatch reaching the squat depth you are capable of.  If you decide to do the workout with an unloaded bar lower the bar to mid-shin rather than hitting the floor as you would with full size plates and make sure not to drop it!  Power snatches are a good option if you have mobility issues keeping you from executing full range of motion squat snatches.

     

  • September 13, 2018

    Skill

    EMOM for 10 Minutes

    3 Hang Power cleans

    Work up to a moderate weight Hang Power Clean and perform three repetitions every minute for 10 minutes.  Choose a weight that allows you to do all three reps in a row.  For a power clean we’re looking for a little bit lighter weight than you would use in a squat clean.  You’ll catch the bar in a partial squat dropping as low as is needed.  If you end up breaking parallel you have lifted correctly but have possibly gone a little too heavy.  Practice utilizing the “hook” grip so you can maintain control of the bar!

    WOD

    AMRAP in 15 Minutes

    60 Double unders
    40 Sit-ups
    20 one arm DB overhead walking lunge steps 50/35 lb

    Workout notes

    Today’s workout is a time priority triplet with two bodyweight movements and difficult weighted movement. This is a longer workout so start out at a pace you can maintain for the duration.  If you are new to double unders scale to an amount you could complete in about sixty seconds during each round.  The lunges can be scaled to bodyweight or by holding the dumbbell at the shoulder if overhead mobility is an issue.  Complete twenty steps (ten on each leg) in each round.  There is not prescribed amount for each arm but do try to distribute the work evenly across both arms.

     

  • September 12, 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

    5 Rounds of 3 Minutes on 1 Minute off

    3 burpees
    6 kettlebell swings 32/24 kg
    9 squats

    Workout notes

    Today’s workout will be scored how you would score the workout “The Chief”.  You’ll start each three minute round with the burpees and complete as many reps and rounds as possible.  After five rounds count your total number of completed rounds plus additional reps to come up with your final score.   Use this workout as an opportunity to test familiar skills with quick transitions and high intensity.  Use a kettlebell weight you could easily swing for six reps and try to keep your speed up during the bodyweight movements for all five intervals.

     

  • September 11, 2018

    Skill

    EMOM for 10 Minutes
    3 Power Snatch

    Perform three power snatches every minute for a total of 10 rounds. You can choose to link your reps together or perform three singles, but make sure you’re able to get all 3 reps done within 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

    AMRAP in 10 Minutes
    5-10-15-20-25 *
    Box jumps 24/20″

    * 100M Run after every round

    Workout notes

    This workout will be scored by your last completed round plus any extra reps you complete in your last round if you do not entirely finish.  If you complete the round of 25 and get 5 box jumps into the round of 30 your score would be 25 +5.  There is a potential for a lot of box jumps here! Make sure you control each rep and jump only when your legs are fresh. The movement will increase in difficulty as the rounds increase and you get fatigued. Rest at the top of the box when needed and try to push the pace without hitting failure.

     

  • September 10, 2018

    Skill

    EMOM for 20 Minutes
    [odd] 1 Squat Clean + 2 Front squats
    [even] Straight set of kipping pull-ups

    We’re working on several difficult skills today in another round of some longer duration skill work.  We’ll use the minute timer with ten rounds for each movement.  That gives a little more rest than you might encounter in shorter format interval work.  With the extra rest you will most likely be able to bump up the weight a little on the bar and attempt bigger sets of pull-ups to work on building your endurance here.  If you are new to pull-ups you can use this time to practice your kipping swing or build some strength with ring rows or strict pull-ups with a band!

    WOD

    AMRAP in 6 Minutes

    Wall ball shots 20/14 lb 10/9′

    Workout notes

    A short and sweet single element workout is on the menu today.  You’ll have six minutes to complete as many wall ball shots as possible.  If you are familiar with the workout “Karen” you can use the same strategy and start with several large sets before tackling smaller sets with short rest.  Do your best to keep the medicine ball moving and keep that ball in the air for as much of the six minutes as possible!

  • September 9, 2018

    PARTIAL HOURS TODAY 9-11AM

    Please note! Today we’re heading down to Oakland for CrossFit day with the Oakland A’s.  For those of you unable to make it Coach Elliot will be on hand to host open gym from 9-10AM and weightlifting from 10-11. ALL OTHER CLASSES ARE CANCELLED, including our normal 1PM Free Class! Enjoy your Sunday!

    Need a suggestion for a workout?

    Do something we don’t normally see in our day to day classes!  Get outside and run 5K or see what it’s like to sit on a rower for a while with a 5K row.

    If you are interested in a WOD with a little more kick try the classic CrossFit hero workout “Jerry”

    for time

    1 Mile Run
    2K Row
    1 Mile Run

    Workout notes

    For most athletes this workout will take somewhere in the mid 20 minute range to complete.  If you are not running at the moment sub out the 1 Mile Runs with a 2 mile bike or air assault.  Have fun and we’ll see you Monday.

     

     

     

     

     

  • September 8, 2018

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    REMINDER

    We will have limited hours tomorrow, September 9th, as we travel to the CrossFit Day with the A’s!  Coach Elliot will be on hand to host an open gym session at 9AM followed by weightlifting at 10AM.  The gym will close following the weightlifting class.[/text-with-icon][vc_column_text]

    WOD

    for time

    400M Run
    50 lateral burpees over the bar
    400M Run
    50 push jerks 115/85 lb
    400M Run
    50 power cleans 115/85 lb
    400M Run

    Workout notes

    We have a lengthy chipper on the menu today!  There is a total of one mile running and three sets of fifty reps of three different movements.  Most of us will want to scale the weight on the barbell by the difficulty of the push jerks.  The suggested load is on the moderate side but completing fifty in a row will increase the difficulty a lot. You should be able to tackle the round of fifty jerks with one to two large sets and then chip away at the rest until you are through.  As for the power cleans ideally you could go with a weight that allows you to get through the 50 with mostly touch and go reps rather than fifty singles. Scale this workout by volume by choosing to perform somewhere between 25-40 reps of each movement rather than 50.[/vc_column_text][/vc_column][/vc_row]

  • September 7, 2018

    Skill

    Tabata L-Seat

    The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes. In L-Seat we will be sitting on the floor with legs straight and elevated.  The most difficult standard is to hold the legs in the air for the full 20 seconds with your hands on the ground beyond your knees. Putting your hands farther in front of your body will make the movement more difficult.  Most athletes will find this standard very challenging. Scale by bringing your hands back closer to your body.

    WOD

    AMRAP in 20 Minutes

    2 Walking lunge steps 135/95 lb
    4 Front squats 135/95 lb
    8 Toe-to-bar or 16 Anchored Sit-ups

    Workout notes

    You have a few decisions to make for today’s workout.  Test out both the lunge and front squat and decide on a barbell weight for both movements. Most of us will want to set the barbell load based on the difficulty of the lunge but be sure to test the front squat immediately after the lunges because the squats will be much tougher when performed that way! We’re pairing this barbell complex with either toe-to-bar or sit-ups.  Chose a movement you know you can perform for twenty minutes under fatigue.  The toe-to-bar will be the “Rx” version of the workout but sit-ups are a great alternative if you haven’t mastered the toe-to-bar yet.  Practice your sit-ups using the strictest movement standard as possible.  Set-up two dumbbells and focus on keeping the knees bent and avoid throwing your arms to generate momentum if possible.  Anchoring in this way and keeping the movement strict will focus on utilizing the hip flexors rather than transferring momentum from the upper body just to knock out reps.

  • September 6, 2018

    Skill

    EMOM for 20 Minutes
    [odd] Straight set of kipping HSPU
    [even] 3 TnG Power cleans

    Our skill work is a little bit different that what we have encountered in the past! We have two difficult skills on the menu but we’ll spend twenty minutes working on them.  This format should give you a lot more rest than you would get if either of these movements were presented in a ten minute EMOM.  You’ll essentially have two minutes between movements which helps to lower the intensity and let you focus on the skill.  Try to hold larger sets of HSPU and if possible bump up the load on your power cleans while still maintaining touch and go reps.

    WOD

    AMRAP in 5 Minutes
    3-6-9-12-15-18…
    Kettlebell swings 32/24 kg
    Box Jumps 24/20″

    Workout notes

    Pairing a short high intensity workout with low intensity skill work makes for a great combo!  Your goal for this workout should be non-stop movement at a high intensity. Use a kettlebell weight you could easily complete the round of at least fifteen unbroken while fresh. Do your best to transition quickly and use short rest for this workout.  We’re looking for a short, sprinty all out effort!

     

     

  • September 5, 2018

    Skill

    Deadlift
    1-1-1-1-1

    Work up to a heavy single deadlift today.  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 increase in weight.  Warm up with multiple reps as you build in weight and when the bar starts to feel heavy drop to singles until you’ve hit your max for the day.

    WOD

    AMRAP in 12 minutes *

    Alternating Dumbbell Snatch 50/35 lb

    * 6 Burpee pull-ups every 90 seconds

    Workout notes

    Today’s workout comes in a familiar format but with different timing that we have seen in the past.  We’ll use a ninety second timer and set the clock for eight rounds.  Complete six burpee pull-ups every round and then use your remaining time to score alternating dumbbell snatches.  For the burpee pull-ups use a bar that is just outside your reach such that you need to pass through a portion of a strict pull-up.  Essentially it’s a burpee plus a jumping pull-up.   After you complete all six reps get working on dumbbell snatches.  Your score will be your total number of snatches.