Posted December 22, 2011 by Ryan Savard in WOD

Snatch technique

Build up to a heavy power snatch single in 8 min

15 min AMRAP:

– 6 power snatches (95/65)

– 8 HR pushups

– 10 weighted situps (25/10)

– 20 squats

Holiday Hours

Posted December 21, 2011 by Ryan Savard in Blog

We have certainly come a long way! Here is a picture of the first official WOD at the new box. Look a little different?

We aren’t done yet… Starting next week there will be some minor construction (or destruction, rather) going on at the gym. Please excuse the mess and help us keep the place as clean as we can so we don’t get too cluttered!

Holiday Hours:

– Saturday (24th)

NO class

– Monday – Thursday (26th-39th)

10am and 6:30pm ONLY

– Friday (30th)

10am ONLY

– Saturday (31st)

If these times conflict with anyone’s schedule and you aren’t sure that you can make them please do not hesitate to let me know. Remember: I am committed to each and everyone of you guys and want to make sure everyone is satisfied… and sore :).

Gluten: What You Don’t Know Might Kill You

Posted December 21, 2011 by Ryan Savard in WOD

Warm-up with 6 minutes of handstands or handstand progressions

“Tomfoolery”

AMRAP in 15 min of:

– 12 box jumps (24’/20′)
– 20 sumo deadlift high pulls w/kettlebell (24kg/16kg)
– 8 push presses w/kettlebell in left hand
– 8 push presses w/kettlebell in right hand

Posted December 20, 2011 by Ryan Savard in WOD

Push Press 3-3-3-3-3

For time:

– Run 800m

– 35 GHD Sit-ups

– 35 Kettlebell Swings (24/16kg)

– 35 Hand Release Push-ups

– Run 800m

Hash It Out

Posted December 20, 2011 by Ryan Savard in Blog

Some of you guys asked for it. So here it is!

Sweet Potato Hash

Based from the book “The Paleo Solution” Serves 2- 4, depending on how hungry you are.

8 strips of bacon, preferably nitrate free

1 onion chopped

2 cloves of garlic, minced

1 large bell pepper, chopped

1 pound of sweet potato, cut into ½ inch cubes

1 bunch of kale chopped

1 teaspoon of dried thyme, rosemary or oregano (or all!)

Salt and pepper to taste

Cut the bacon into bite sized pieces and fry till perfectly done. Remove those juicy meat candy from the skillet and place on paper towel to dry. In the yummy bacon grease, fry over medium heat the onion and garlic for a minute till fragrant. Then toss in the bell pepper and the sweet potato and continue to fry, covered stirring here and there, till the potatoes are done, about 10-15 minutes. Add the kale at the last few minutes and cook till just done. Oh yeah, add the bacon. Sprinkle with herbs and salt and pepper and serve hot and yummy! One of my favorite things to do is baste an egg or two and lay on top of a hash mountain. Basting eggs is really easy. Just fry them as usual, then add 2 -4 tablespoons water to the skillet right at the end and put a lid on. Wait for a minute or two and tadaa!

Perfect. Enjoy.

Rock The House

Posted December 19, 2011 by Ryan Savard in Blog

Our first Christmas Party was a huge success! I want to personally thank each and everyone of you that showed up. It was definitely a great time with good people. It’s amazing to see the community of EDCF grow not just in numbers, but in spirit. If you didn’t get a chance to come, we will definitely be having more social events in the near future.

I am always at the gym Tuesdays and Thursdays from 5pm until the 6:30 class starts in the evenings. If you would like to work on strength, flexibility, technique, etc., just stop on in before class and I will be glad to help!

Posted December 19, 2011 by Ryan Savard in WOD

Back squat 7×2

5 rounds for time:

– 6 ground to overhead (135/95)

– 8 toes to bar

– 10 lateral squat jumps

rest 3 min, record total time