Community Fitness Davis

Find your fittest self

Category: Workout of the Day

  • February 25, 2018

    WOD

     

    Tabata handstand push
    Tabata double under
    Tabata row for calories
    Tabata air-assault for calories

    One minute rest between stations

    Workout notes

    Today’s workout uses the tabata interval timer.  You’ll work for 8 rounds with 20 seconds on and 10 seconds off.  In this version we’ll score the workout by the total number of reps completed during all 32 intervals.  For this scoring format you will want to use as much of the 20 seconds as possible each round rather than deciding on a specific number to complete and then resting.  You will have one minute rest between each station so use that time to recover and transition.  The order the workout is written puts the most technically difficult movement first and ends with what can be the most physically demanding with the right intensity.  You may start at any station but rotate in the same order that is written.

  • February 23, 2018

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    Please note

    Reminder! Today we will only have one CrossFit class at 8:30AM! At 9:30 we’ll start running heats for Open workout 18.1.

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    WOD

    AMRAP in 20 Minutes

    30 Air Squats
    20 Sit-Ups
    10 One arm dumbbell hang clean & jerk (5 left/5 right) 50/35 lb

    Workout notes

    Today’s workout is a small taste of what you will encounter if you are doing the Open! The open workout was announced Thursday and CrossFit HQ unveiled a movement that is new to the Open.  The dumbbell hang clean and jerk starts by deadlifting the dumbbell to the hang position and then completing 5 repetitions on each arm.  In the past we’ve performed this movement with kettlebells and this should feel very similar but without the wrist rotation.[/vc_column_text][/vc_column][/vc_row]

  • February 23, 2018

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    Please note

    Reminder!  We will only have one regular class tomorrow, Saturday the 24th at 8:30AM.  At 9:30AM those who are participating in the Open will tackle 18.1![/text-with-icon][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text]

    SKILL

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

    Have some fun with the skill work today! Make several attempts to kick into and hold a free standing handstand.  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 new 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 todays skill work time practicing walking on your hands!

    WOD

    5 Rounds for time

    10 Deadlift 245/165 lb
    15 Box Jumps 24/20″
    200M Run

    Workout notes

    Today’s workout is a task priority triplet.  The benchmark is a little heavier than the 225/155 lb that we often see.  If you are testing a little heavier deadlift than what you normally use you should be able to do a set of ten while fresh. Breaking up the set of ten might be a good strategy as you fatigue and not because you’ve chosen and a weight that is too heavy.  If you have a recent deadlift PR to compare against shoot for about 60% of that lift.

     

     

     

  • February 22, 2018

    [vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][text-with-icon icon_type=”font_icon” icon=”icon-exclamation-sign” color=”Extra-Color-1″]If you plan on participating in the Open don’t forget to sign up at http://games.crossfit.com and join team CrossFit Davis![/text-with-icon][vc_column_text]

    Got questions about the @crossfitgames Open? Here are some answers! 1. If you can’t come to the Saturday group workouts it is up to you to to get it done during Open Gym. Make sure you have a judge set up before you get here. Our coaches are often with other clients during this time and will not always be available for judging. 2.Scores are due by 5pm on Monday. 3. Workouts are released every Thursday at 5pm. 4. You can scale workouts as needed. If you can Rx a workout great! If you need to scale, that’s great too! 5. Workouts will start a little after 9:30 on Saturdays and run until everyone has done the workout. And lastly, if you’re still questioning if you should do the Open, the answer is YES!! #crossfitdavis #community #open2018 #crossfit

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    Skill

    Front squat
    3-3-3-3-3

    Today we’re working up to a strong effort 3 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

    4 Rounds of 1 Minute on each station
    Row for calories
    Toe-To-bar
    Two arm dumbbell power clean 50/35 lb
    Rest

    Workout notes

    Today you’ll notice a new addition to our gym! We’ve swapped out our old rowers with brand new ones from Concept 2!  While these are technically the same design there are a few subtle features in the build that should increase their durability and longevity.  You’ll notice the newer performance monitor turns on faster and is more responsive than the old design.  Let’s treat these with care and try to hang to them for a long time.  For starters we’ll start my storing the handles fully retracted to get some more life out of the recoiling elastic band.  Use the handle hook for workouts like this where you are getting in and out but pull the handle out when it’s time stow the units.  We’ll use them today in our fight gone bad style workout.  Count your total repetitions  across all stations and come up with one big score at the end. This workout is very grip intensive so take care during the toe to bar and avoid developing a tear in your hands.  If you feel one coming on switch to v-ups or some kind of sit-up.

     

     

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  • February 21, 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

    With a clock set for 21 minutes complete:

    7 Minutes of
    Wall ball shots 20/14 lb 10/9′

    7 Minutes of
    15 Double Unders
    10 Kettlebell swings 32/24 kg

    7 Minutes of
    Burpees

     

    Workout notes

    Today’s workout is a fairly long one! You’ll complete three separate 7 minute AMRAPs with no rest between stations.  Your score will be your total number of repetitions completed across all three stations counting. The workout has two single element stations and one couplet. Pacing will be key for this workout! Starting with a max set of wall balls or sprinting a few burpees may not be a good idea considering the length of the workout and how long you will be on each station.  For busier class times we can start at any station and keep the same order.

  • February 20, 2018

    Skill

    EMOM for 10 Minutes
    2 Power Cleans

    Work up to a moderate weight Power Clean and perform 2 repetitions every minute for 10 minutes.  You do not need to choose a weight that allows you to do 2 reps in a row, but you should be able to follow yourself quickly for the second rep.  For a power 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.  Focus on getting your elbows around quickly so that you catch the bar at your shoulders.  Practice utilizing the “hook” grip and you might find that your pull feels stronger and more secure off the floor.

    WOD

    With a clock set for 12 minutes

    1 Minute of Push-ups
    1 Minute of Pull-ups
    2 Minutes of Push-ups
    2 Minutes of Pull-ups
    3 Minutes of Push-ups
    3 Minutes of Pull-ups

    Workout notes

    Today we have another time priority couplet with two bodyweight movements.  You’ll spend a total of 6 minutes at each station.  It’s probably best not to go all out in those first couple of rounds as the following rounds will feel quite long. Treat this workout as if you were going into a 12 minute AMRAP of just push-ups and pull-ups. Your final score will be the total number of reps you complete of both movements.

  • February 19, 2018

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    Please note!

    TODAY is President’s Day! We will be cancelling our early morning classes at 5:45 and 7:00am as well as 8:00am Open Gym. ALL other classes will run as usual for the day![/text-with-icon][vc_column_text]

    Skill

    Deadlift
    2-2-2-2-2

    Work up to a strong effort set of 2 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. Practice maintaining your posture as you progress through each set and as you increase in weight. Your heaviest lift should look just like your lightest!

    WOD

    AMRAP in 8 Minutes

    2-4-6-8-10-12 …
    Alternating jumping lunges
    Medicine ball sit-ups 20/14 lb

    Workout notes

    Today’s workout is a time priority couplet of two common movements with a tough twist for both.  We’ll increase the difficulty of lunge steps by performing an explosive jump out of the bottom of each rep.  Adding the medicine ball to sit-ups will make them a little tougher than a bodyweight sit-up would be. The best scaling option for both would be stripping the extra level of difficulty and performing in-place lunges with no jump and sit-ups with no medicine ball.  Your score for this workout will be the number of reps in any round plus any additional reps in an incomplete round. E.g. if you finish the round of 14 and get 16 lunges in the next round your score would be 14+16.

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  • February 18, 2018

    WOD

    AMRAP in 20 Minutes

    15 Thrusters 45/35 lb
    10 Kettlebell Snatch 24/16 kg
    5 Burpee pull-ups

    Workout notes

    Thrusters, snatches, burpees and pull-ups! Today’s workout has four of our essential CrossFit ingredients sandwiched into one long effort aerobic metcon.  The thruster weight is meant to be light so if you normally use a load close to the weight of a standard barbell consider setting up a training bar or using light dumbbells.  We’re looking for precise movement across 20 minutes.  The kettlebell snatch is a little trickier than it’s dumbbell cousin. You’ll need to practice rotating your wrist around the ketllebell and punching up as you receive it overhead so it doesn’t slam into your wrist!  If you perform the move right the kettlebell should make a nice soft landing in the overhead position.  For burpee pull-ups, set your self up at a pull-up bar that is outside of your reach.  Jump as high as you can passing through a portion of strict pull-up.  No kipping on this workout!

     

  • February 17, 2018

    [vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][text-with-icon icon_type=”font_icon” icon=”icon-exclamation-sign” color=”Extra-Color-1″]Please note! Our 5:45AM and 7AM classes and 8AM open gym will be cancelled Monday, February 19th for President’s day. Normal hours resume at 9:30AM![/text-with-icon][vc_column_text]

    WOD

    for time
    1000M Run
    30 Deadlift 205/145 lb
    1000M Run
    21 Power cleans 205/145 lb
    1000M Run
    12 Front squats 205/145 lb

    Workout notes

    Today’s workout is a three round triplet with three weightlifting movements.  The lifting movements ascend in difficulty but descend in repetitions.  For most athletes the front squat will be the most difficult and will determine your load for the workout.  The benchmark load is on the heavier side for all three movements.  For the cleans you’ll need to be able to perform single repetitions in quick succession and with the front squats make sure you choose a load you can complete the round of 12 in 1-3 sets.[/vc_column_text][/vc_column][/vc_row]

  • February 16, 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!

    Metcon

    AMRAP in 10 Minutes

    30 Double Unders
    10 Push-Ups

    Workout notes

    Today’s delicious dish serves up a healthy dose of shoulder strength and stamina.  Complete as many rounds and reps of 30 double unders and 10 push-ups in 10 minutes.  Double unders are a difficult skill to master but far more effective than single unders as a training tool.  If you have them but are worried about tackling 30 every round scale the volume to a number you could reasonably complete in about 30-45 seconds.  The push up volume will add up over 10 minutes so scale to a movement with which you can maintain when you get fatigued.  Push-ups will inevitably increase in difficulty as the workout goes on.  Just add more rest and break up each round into smaller sets rather than progressively scale throughout the workout.