Community Fitness Davis

Find your fittest self

Category: Workout of the Day

  • September 29, 2017

    [creativ_alertbox icon=”” colour=”red” custom_colour=””]Tonight is the Fall Music Fest to benefit Davis Schools! Tickets are only 10$ and when purchasing you can designate which school you want 50% of your money to go to. Our member Ryan Davis has put a lot of work into organizing this event so let’s support him and help raise some money for Davis Schools! 5:30-8:30pm at the Davis Art Center outdoor stage. Buckhorn food truck and Sudwerk beer will be there too! Hope to see you there! [/creativ_alertbox]

    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 progress though each set of two and 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 10 Minutes

    3-6-9-12-15 …

    Burpee Box Jump 24/20″
    Deadlift 225/155 lb

    Workout notes: Today’s workout is a little bit of a twist on one of the team series workouts. In the team series you would perform each rep synchronized with your partner.  To save space we’ll perform burpee box jumps rather than jumping over the box.  The gym will be quite full with barbells and boxes out for everyone.  Be sure to keep your bar to side of your box rather than directly behind your box.  This will have you doing burpees parallel to the bar and provide some room just to be safe.  You should have a good idea what a strong effort deadlift is after the skill workout so setup a bar in the 50-60% range of your 1RM.  You can break up each round in any way that you see fit but you should definitely be able to perform at least 6 in a row with your chosen weight.  If you find that you are stuck performing single repetitions early on, you may have gone too heavy.

  • September 28, 2017

    Skill

    EMOM for 10 Minutes
    30 seconds of Handstand Push-Ups

    For today’s skill work we are working on a difficult gymnastics skill.  The strength and skill minimum for attempting handstand push-ups is 10 perfect and unbroken push-ups as well as at least a 60 second handstand hold.  If you aren’t able to perform the base skills, scale the movement to one that gets you working on the movement and addresses your biggest weakness. Spend 30 seconds of each  minute working on the skill by working in small sets or performing single reps if need be. Scale with one or two abmats in order to learn the skill but any more than that and you are better off choosing a scaling option that will address strength issues.  Pike push-ups with your feet on the ground or on a box are a great option.

    WOD

    3 Rounds for time

    400M Run
    30 Thrusters 45/35 lb

    Workout notes: Our workout today is a 3 round triplet with a common monostructural movement and very light barbell movement. The benchmark weight for the workout is just an empty barbell.  That should make it highly accessible to most athletes.  You should be able to complete each set of 30 in a few large sets.  We also have 15 lb bars available a well as light dumbbells if you are on the fence about hitting the workout at the benchmark weight. Pick a weight that allows you keeping moving at a quick and continuous pace.  The thrusters definitely do not need to be unbroken, but you should be able to knock out large sets throughout the workout.

  • September 27, 2017

    Skill

    Tabata L-Seat

    Today’s skill work has us performing a difficult core strengthening movement.  We will do a full round of Tabata holding 20 seconds of an L-Seat in every round.  For the 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.  For most athletes this will be EXTREMELY challenging. Do not scale up unless you know you can hold that position for the entire 8 rounds.  For athletes that are certain they can hold the seated position for the entire tabata you can attempt scaling up to parallettes, L-hang or ring support.

    WOD
    5 rounds for reps of

    3 minutes on 1 minute off

    3 Push-ups
    6 Dumbbell Snatch 50/35 lb
    9 Sit-ups

    Workout notes: Today’s workout is in the format of the famous CrossFit workout “The Chief”. We’ll work in 3 minute intervals with 1 minute rest.  Treat each 3 minute workout as a mini AMRAP accumulating as many rounds and reps as possible in the 3 minute time period.  After 19 minutes you will have a total number of rounds completed and additional reps. You will start with push-ups for every round.  Your score will include your total number of completed rounds and any additional reps in incomplete rounds.  This workout is longer duration but in an interval format such as this you are meant to move quickly.  There are potentially a large number of transitions so move quickly and attempt to keep up a strong pace in each round.  The dumbbell snatches can be performed as TnG, breaking them up any way that you see fit but do distribute the work evenly across both arms. If you’ve been considering moving up in weight for dumbbell snatches this would be a great workout to give a heavier dumbbell a try.

  • September 26, 2017

    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

    for time

    21-15-9

    Burpee
    Kettlebell Swing 32/24 kg

    Workout notes: This workout is a task priority couplet with two difficult conditioning movements.  This is a low rep workout so that means it’s a sprint.  Because the total rep count is low it’s okay to approach this workout differently than you would attack a higher rep workout or a long AMRAP.  Even though these movements are “lower” skill movements they do have technique to consider.  Perform the kettlebell swings by dropping into a partial squat and bowing forward slightly before driving the kettlebell upward.  Do your best to perform your burpees with an explosive spring forward and jump rather than just crawling up from the floor to keep up the intensity!

  • September 25, 2017


    Skill

    EMOM for 10 Minutes
    [odd] Straight set of Kipping knees to elbows
    [even] 40 seconds of double unders

    Our skill work is a great opportunity to refine two common movements. You’ll have a total of 5 opportunities each to work on the kipping swing/knee to elbow and double unders.  If you are new to the kipping swing  start by alternating between the hollow and arch position on the bar and follow that by pulling the knees in and up as high as possible. Remember that this is skill practice so don’t start with a max set or use this to test your overall work capacity if you haven’t mastered these skills yet.  Start with small sustainable sets and try to maintain that effort across each round.

    WOD

    AMRAP in 12 Minutes
    10 Hang Power cleans 115/85 lb
    6 Front rack walking lunge step  115/85 lb
    200M Run

    Workout notes: Our workout today is a triplet that comes in a common format.  We start with a barbell complex of two movements and finish each round with a 200M run.  The benchmark load on this workout might look like it is on the lighter side but remember that performing cleans from the hang is a bit more difficult that working from the floor.  The lunge itself presents a challenge too as you will essentially be performing work on one leg at a time.  For that reason make sure you test out the load you choose for a set of 6 lunges.  If it feels like a max effort lunge from the start it will be much harder after the hang power cleans and under fatigue.  Use the run as a bit of recovery but do your best to keep up a solid pace on those runs.

     

  • September 24, 2017

    WOD

    6 rounds for time

    50M uneven farmer carry
    30 Air Squats
    50M uneven farmer carry
    15 Push-ups

    Workout notes: For today’s workout we have a pretty high volume of farmer carries broken up into 50M increments.  Choose a combination of kettlebells and/or dumbbells that you would like to work with for the entire workout. The shorter length of the carry should enable you to get all 50M by setting the objects down once or twice at most in the early rounds.  You’ll start at the gym and carry your objects down to the north wall and set them down there to perform your set of 30 air squats.  Return to the gym and knock out a set of push-ups. You’ll complete that sequence a total of 6 times.  Have fun and enjoy the California sunshine before the weather turns!

  • September 23, 2017

    WOD

    for time

    120 double unders

    then

    4 Rounds of

    15 Chest to bar pull-ups
    15 Hang power snatch 95/65 lb

    then

    120 Double unders

    Workout notes: Today’s workout is a little bit of a twist on one of the team series workouts.  Team series event 2 starts with both partners completing 120 double unders then 8 rounds of 15 pull-ups and then 8 rounds of 15 snatches alternating  after every completed set of 15.  The workout is finished off with another set of 120 double unders.  In our individualized version you have the opportunity to complete the same volume of reps but we’ll perform the pull-ups and snatches as 4 round couplet.   This can potentially make it much more difficult considering you do not have the opportunity to rest while the partner works.  Keep that in mind when scaling the workout for yourself.  All of today’s movements tax the grip considerably so protect your hands!

  • September 22, 2017

    [creativ_alertbox icon=”” colour=”red” custom_colour=””]Remember that we will be open all day tomorrow after our 8:30 and 9:30am classes for those of you participating in the team series. If you have team formed and plan on joining in on the fun, skip this workout and take a rest day today![/creativ_alertbox]

     

    EMOM for 10 Minutes
    1 Power clean

    Use 10 Minutes to work up to a moderate or strong effort power clean. Start with a light load and work up slowly increasing weight only if you have established the mechanics of the lift. Consider this as primarily skill work but going a little heavier than you might normally with a complex of multiple reps is okay.  Practice pulling the bar from the floor under control and exploding with the hips as the bar passes your knees. As your receive the bar in the catch position you should re-bend the knees and hips to meet the bar in a partial squat.   An appropriate weight would likely be a little more than 60% for newer lifters. Experienced lifters will notice there is a lot of recovery time so you can bump the weight a little bit.

    WOD

    AMRAP in 20 Minutes
    400M Run
    21 Wall ball shots 20/14 lb 10/9′
    12 Power Clean 155/105 lb

    Workout notes: This triplet is a time priority workout that falls into a longer time domain. For that reason you should try to work at a sustainable and constant rate in today’s WOD.  The benchmark barbell load has a moderate uptick in weight so consider going a little heavier than you might normally if you saw a 135/95 load. Remember if you are performing the teams series workouts you’ll get your fair share of wall balls and power cleans tomorrow so a rest day today might be smart!

  • September 21, 2017

    Skill

    EMOM for 10 Minutes

    [odd] 20-30 second handstand hold
    [even] 20-30 seconds of hollow rocks

    Our skill work is a great opportunity to refine two common movements. You’ll have a total of 5 opportunities each to work on a handstand hold and hollow rocks.  Keep in mind we potentially have a high volume of reps on the shoulders during the workout so go easy during the handstand hold and use this as part of your warm up and skill practice.  For beginners you can practice kicking up on the wall and holding for a moderate effort.  To really refine your handstand hold you want to do a wall facing handstand with your body up to the wall keeping your midline as tight as possible. For the hollow rocks make sure you are able to keep your lower back in contact with the floor while you are in the hollow position. You can scale this movement by bringing one leg in or your arms down near your side.

     

    WOD

    EMOM for 14 Minutes

    7 Burpees jumping to a plate and 7 Kettlebell swings 32/24 kg *

    *if you cannot make all 14 reps in every round perform as a 14 minute AMRAP

    Workout notes: Today’s workout is essentially an interval workout with a recommended set of work in every minute.  Your score will be the total number of rounds you completed so your max score would be 14 or less if you perform the workout as an amrap.  Finding a sustainable pace for your burpees and performing a quick transition to the kettlebell will be key.  The time you take to complete each round should be roughly the same for all 14 rounds. Those with the fastest burpees will take about 40-45 seconds so rest time will be limited.  Keep in mind this is a very difficult challenge so prior to starting the workout consider scaling the number of reps if needed.  If you cannot make all 14 reps in any round continue working as an AMRAP and record your total number of rounds.

  • September 20, 2017


    Skill

    EMOM for 10 Minutes
    1 Snatch + 2 Overhead Squats

    Today our skill work is the squat snatch plus overhead squat.  The overhead squat is probably the most difficult barbell movement you will encounter. The lift requires good mobility, coordination and strength.  We’ll be working from the floor so new lifters should power snatch the bar and attempt to catch the bar in a partial squat before riding the bar down into the bottom of the first overhead squat. If you prefer and as you gain proficiency in the overhead squat you can attempt to receive the bar in the bottom of your squat for a full squat snatch followed up by 2 additional overhead squats. If mobility is an issue for you perform 3 power snatches for today.

    WOD

    for time

    21-15-9

    Alternating dumbbell snatch 50/35 lb
    Box Jump 24/20 ”

    Workout notes: Today we have a couplet that falls into the sprint category! Snatches can be TnG and feel free to start every round with your dominant arm which will slightly distribute the work unevenly but potentially give you the opportunity to go faster through each round with a little better control. Scale the box jump to a height you can safely jump up to and step or jump down.  If you are attempting to “pogo”, try resting momentarily on TOP of the box and working on a sustainable cadence in each round.