7×1 of 1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press – rest 60-90 seconds
then…
3 rounds for time:
– 30 ballslams
– 60 double unders
– 400 m run
Month: October 2012
High Bar Back Squat: 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X1 @ 90% – rest 2:00
then…
Alternating Tabata of:
– Ring Dips
– Ab-Mat Situps
Notes: This is 16 total alternating rounds of 20 seconds of work followed by 10 seconds rest. For Ab-Mat Situps the movement begins with hands touching the floor overhead, and finishes when both hand touch the feet after coming to a upright seated position. Score by taking the lowest rep count for each movement then add them together.
World Of Vibrations
Want to become a member of EDCF or know someone who does?? Sign up for the new CrossFit Prep Course (Elements Program) starting TODAY! We have one more spot available so contact us here to reserve it ASAP!!
Deadlift
1 x 5 @ 75%, 1 x 5 @ 80%, 2 x 3 @ 85%, 1 x 3 @ 90%
then…
5 rounds of:
– 400m sprint
– 90 second rest
*record total time not including final rest
Athlete Spotlight: John Deaso
My first job out of college landed me in the great city of Austin. Beautiful city, great people, and some of the best breakfast tacos I’ve ever had in my life (Mi Madres off Manor for life). I worked consistent 60-80 hour weeks and got lazy when it came to working out. Even though I had a free membership to a gym I always found an excuse to either not go or not work out as hard as I could. Fast food became a habit and frequenting happy hours, 6th street, and Rainy were the norm. After a little less than 2 years in our capitol my weight skyrocketed to the heaviest I’ve ever been in my life.
A job transfer brought me to Dallas in April. New city, new job—it was time for change. I had heard about CrossFit before but was initially turned off by the stereotypes. My perception changed after a conversation with a buddy from college. I caved and signed up for Elements on June 4th—the decision to join has changed my life. I’ve lost over 30lbs, gained muscle, and for the first time in my life I have self-control when it comes to what I eat. This hasn’t been just a health kick; this has become a lifestyle change… and I’ve only just begun.
– John Deaso
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Weekend Schedule:
Free Saturday community workout at 10am. Ages 45+ are welcome at 9am.
Join us after the workout at Lakewood Brewery this upcoming Saturday, October 6th, any time from 12-3pm.
Sunday Suckday TBD.
Build up to a 1RM front squat in 15 min.
then…
7 rounds for time of:
– 10 wallball (20/15)
– 25 double unders
Attica Black
Hint: Our new place will be 3,000+sqft and at some point will feature an outdoor area out back. Get excited!
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Want to become a member of EDCF or know someone who does?? Sign up for our next Elements Programstarting October 8th! Contact us here to reserve your spot. Spaces are limited so let us know ASAP!
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BEER! Now that I have your attention, we will be heading to another local brewery to take the tour and booze the brews. Join us at Lakewood Brewery this upcoming Saturday, October 6th, any time from 12-3pm. $10 at the door gets you a souvenir glass, 4 beers, and a tour of the facility. There will be live music and a food truck. Feel free to bring lawn chairs and hang out a while!
1a) Push Press 4-4-4-4 (heaviest possible); rest 30 seconds
1b) Pull-ups (supinated grip) 4xME; rest 1 min
then…
4 rounds for total working time of:
– 20 Pushups (hand release)
– 25 KBS (24/16kg)
*Rest 90 seconds