All new Elements Program starting Monday the 17th of September. Want to get started at EDCF? This is the first step! Call or email to sign up today! Spaces are limited.
Even Flow
Month: September 2012
7X2 Pause Front Squats (3 seconds at bottom) – heaviest possible, rest 60 sec.
then…
5 rounds for total working time:
– 100m Shuttle Run (50m, 100m)
– 14 HR Pushups
– 7 Hang Squat Clean to Thrusters @ 95/65#
*rest 90 sec
Carryin’ On
Weekend Announcements:
Free Saturday Morning Community WOD tomorrow at 10am for regular 9am for Masters (50ish+).
Sundat Suckday at 12-2pm on Sunday. Please come and perform your 3RM low bar backsquat if you missed this past Tuesday. Also, maybe work on some double-unders?? Hint, hint..
All new Elements Program starting Monday the 17th of September. Want to get started at EDCF? This is the first step! Call or email to sign up today! Spaces are limited.
20 min to build to a 1RM deadlift
then…
Take 70% of your 1Rm and perform the following:
5 rounds for time of
– 5 deadlifts
– 8 lateral burpees
7X1 – 2 Hang Squat Cleans + 1 Split Jerk – heaviest possible, rest 60 sec.
then…
“Edward 40 Hands”
For time:
– 40 double-unders
– 30 KB swings
– 40 push-ups
– 25 KB swings
– 40 jumping squats
– 20 KB swings
– 40 pull-ups
– 15 KB swings
– 40 double unders
The Results Are In
This last low bar back squat cycle came to a close yesterday (don’t worry, there will be another one soon enough). I knew there would be some PRs but I wasn’t expecting EVERYONE to PR. Awesome job! I am a proud coach to say the least.
Some notable highlights from yesterday (and the weekend):
- Vic (pictured above) hit a big, BIG PR yesterday and increased from his previous 3RM by 70lbs. An increase like this is insane on any level.
- Anne Marie of the morning class joined the 200lb club yesterday with her 3RM.
- Bryan hit a 25lb PR and moved his 3RM up to 260. Pretty cool considering he competed in a Labor Day 5K at the lake yesterday and won third place in his age group.
- Elizabeth PR’d by 45lbs and had the highest percent increase with 33.3% from last time. After a full year with us, she has improved so much. I am beyond proud of her.
- Eric had the highest percent increase of the guys with a 24.2% increase. He went up 40lbs!
- There was an average weight increase of 30lbs across everyone. 32.5lbs for the guys and 25lbs for the gals.
- There was an average increase in percent change of 15.8% from everyone’s previous 3RM. 12.9% for the guys and 21.5% for the gals.
4 rounds for total reps of:
In 90 seconds Run 200m then with the remaining time perform AMRAP of power snatch @ 95/65#.
*Rest 90 seconds after each round (including the final round).
-THEN-
400m Run for time (absolutely all out effort).
then…
After-party of u-pick:
– 3 rounds of ME L-sits
– 3 sets of ME L-strict pull-ups
– 3 sets of 10 GHD sit-ups (3 sec down, 3 sec up)
End Of A Cycle
Today we end our current cycle of Low Bar Back Squats. I can’t wait to see how everyone has improved. Please try your best to make it to class today. Oh and you have to do Karen… tough nuts.
Please remember to email in your results from the Paleo Challenge to Mason. This is the last few days of the challenge. Hold strong!