Meet The Girls Benchmark Workouts – Free CrossFit Poster

Posted May 23, 2013 by Ryan Savard in Blog, Infographics, Posters

We want to thank everyone who has shared our meet the girls infographic over the past 2 months. Your feedback and comments have been incredible. There have been more than a few requests to turn this infographic into a full-sized CrossFit poster and to show our gratitude we are releasing the file to you for free.

Not only has the infographic already received over 1.4K shares from our website alone, it is also climbing up the ranks of Visual.ly (an infographic sharing site) as one of the top infographics of all time in their “health” category. http://visual.ly/meet-girls-crossfit-infographic

We have to give a huge thanks to ex-EDCF member Kelsea Everett (now working for CrossFit HQ in Santa Cruz) for making this project such a huge success. Kelsea took the time to completely reconfigure the graphic so it would print as a 2′ by 3′ poster.

CrossFit Poster Printing Instructions

*Skip Ahead if You Have Your Own Printing Plans

In our search for an affordable poster printer, we looked at Kinkos, Vista Print, & a couple local shops. By far, the least expensive printer we found was Vista Print. For a 2′ by 3′ poster, with shipping to Dallas, TX, we paid $22 with Vista Print compared to $75+ at both of the local stores. If you guys know of any other good options, feel free to add your printing tips in the comments area.

Instructions for Vista Print:

1) Start here: Vista Print Poster

2) Select “Large” 24″ by 36″ & click “Upload A Design”

3) Choose “Vertical”

4) Download the Poster File here:

**You will be redirected to the download page.**

5) Click “Choose File” and select the poster file you just downloaded. *We’ve been assured that it’s okay to ignore the resolution warning. Kelsea confirmed the file is up to the highest resolution standards*

6) Click Next, Click on the Image, Hit “Edit” and then “Move/Resize”

7) Select a corner and resize/center the image until it fits within the dotted lines. There will be a white border when it’s printed.

8) The rest should be pretty self explanatory. We opted for the “Glossy Stock” which does cost extra, but we are happy with the material. Scroll down to the bottom to see the poster hanging at EDCF.

*We do not have any posters for purchase. The printing is up to you.*

Just Need the Poster File?

**You will be redirected to the download page.**

Poster Preview

Here’s a preview of the Meet the Girls Poster. DO NOT download this image – this is a much smaller file. Use the download link above.

Share Your Poster with Us: #MTGPoster on Twitter

We would love to see our Meet the Girls poster hanging in your homes and gyms around the world. Whenever you receive your poster, please take a quick picture and either email it to us at, info (at) eastdallascrossfit.com or share on Twitter with @edallascrossfit using hashtag #MTGPoster. We will add your picture to this page.

Thanks for sending your pics! Keep them coming.

CrossFit Iron Addicts – Corpus Christi, TX

Posted May 22, 2013 by Ryan Savard in WOD

A1) 4×3 Deadlift, build up from 70% – rest 20 sec

– Performance/Compeition perform from 4″ deficit

A2) 3xME Strict HSPU – rest 2 min

B) 3 rounds for reps:

– 2 min ME Double Unders

– 2 min ME Wallballs (20/15)

– rest 2 min

Posted May 22, 2013 by Ryan Savard in WOD

Function

A) 7×1 Hang Snatch – rest 60 seconds

– Stay lighter , focus on proper positioning of second pull, weight distribution, and bar path

B1) 3×8 Renegade Rows AHAP (pull, pull, push) – rest 60 seconds

B2) 5×3 Front Squats – rest 60 seconds

C) 4×10 +10 second hold of Supermans

Performance/Competition

A) 7×1 2 Position Snatch – rest 60 seconds

– First one starts 2″ above floor. Second starts right above knee.

B1) 5×3 Snatch First Pull – rest 60 seconds

– Pause for 3 seconds at pockets.

B2) 5×3 Pause Front Squats – rest 60 seconds

– Pause 3 seconds at absolute bottom, bounce and explode up.

C) 4×10 +10 second hold of Supermans

Posted May 21, 2013 by Ryan Savard in WOD

A1) 3×5 Bench Press @ 31X1 – rest 60 sec

A2) 3xME Strict Supinated Pull-ups @ 31X1 – rest 60 sec

B1) 3×15 UB KB Snatch / side – rest 45 sec

B2) 3×6 Seated Box Jumps (higher than last week) – rest 45 sec

C) 3 min accumulated FLR

Posted May 20, 2013 by Ryan Savard in WOD

A) Push Jerk

– 2 reps on the min for 8 min @70% 1RM

B) Clean

– 2 reps on the min for 8 min @70% 1RM

C) 5×5 Thrusters

– build to a 5RM by your last set

D) Midline stability work

Farewell, Friends

Posted May 17, 2013 by Ryan Savard in Blog

Zach and Kelsea have been a major part of the growth of our box and its surrounding community. Kelsea has been behind the awesome designs of our current logo and recent t-shirts while has Zach stood by us since EDCF was just a concept. He even built the webpage you are looking at right now. This week is their last week with us as they are leaving us for the west coast. We are all saddened to see them go but excited for them as they open up a new chapter of their lives in Santa Cruz, California. Both Zach and Kelsea have accepted jobs at CrossFit Headquarters. These two creative minds will help the CrossFit webpage crawl out of the dark ages once and for all!

On a personal note…While I consider Zach the resident boisterous ass-hole at the gym, he has been one of my best friends over the past seven years. He has been a loyal friend and has really outdone himself in support of this place since we both moved back this way from Austin. I wish you and Kelsea nothing but the best and know you two will kill it out there. Thanks for everything!

“We are all travelers in the wilderness of this world, and the best we can find in our travels is an honest friend.” – Robert Louis Stevenson

Posted May 17, 2013 by Ryan Savard in WOD

7x 3 stop snatch 1st pull + 1 high hang snatch – rest 60 sec.

*Work up to a tough load by set 4 and stay there for 5, 6, & 7.

then…

Fitness

Run 800m
9 Burpees THEN 9 Pull-ups
15 Hang Squat Cleans @ 95/65#
Run 400m
7 Burpees THEN 7 Pull-ups
10 Hang Squat Cleans @ 95/65#
Run 200m
5 Burpees THEN 5 Pull-ups
5Hang Squat Cleans @ 95/65#

Performance

Run 800m
9 Burpee C2B Pull-ups
15 Hang Squat Cleans @ 115/75#
Run 400m
7 Burpee C2B Pull-ups
10 Hang Squat Cleans @ 115/75#
Run 200m
5 Burpee C2B Pull-ups
5 Hang Squat Cleans @ 115/75#

Competition

Run 800m
7 Burpee Muscle-ups
15 Hang Squat Cleans @ 115/75#
Run 400m
5 Burpee MU
10 Hang Squat Cleans @ 115/75#
Run 200m
3 Burpee MU
5 Hang Squat Cleans @ 115/75#

*20 minute cut-off.

Posted May 16, 2013 by Ryan Savard in WOD

A1) 4×5 Good Mornings – rest 60 sec

A2) 4xME Ring Dips – rest 60 seconds

B) 4 rounds @ 100% effort:

– Row 20/15 cal

– 12 KB swings (heavy)

– 8 burpees

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