Barbells & Handlebars 2013

Posted September 30, 2013 by Ryan Savard in Blog

Many of you remember our Barbells and Handlebars competition last November. For those of you who are new, here are some pictures from the event.

BB&HB is our annual charity event, benefiting prostate and testicular cancer research through the Movember Foundation. More info about movember: http://us.movember.com/about

This year, we are expecting a much bigger crowd and will be hosting the event off-site on Saturday 11/30 in the Lakeside Baptist parking lot on Garland Rd.

We have a $10,000 goal this year. In order to reach that goal, we need your help! If anyone would like to help us through the planning process, we will have our first meeting this Tuesday (10/01) at 8:30 PM. We’ll need help with fundraising, marketing, and event planning. Want to become more active within the EDCF community? Here is your chance.

Please send us an email at [email protected] if you plan on coming to the meeting on Tuesday. If you can’t make the first meeting and would like to help, just let us know.

Posted September 30, 2013 by Ryan Savard in WOD

A) EMOM x 8min

– 2 hang power cleans

AMRAP in 3 min:

– 400 m run

– Double unders in remaining time

– rest 3 min

AMRAP in 3 min:

– 400 m run

– KB swings in remaining time

– rest 3 min

AMRAP in 3 min

– 400 m run

– burpees

– rest 3 min

*work on footwork during cleans, hips should drop on power clean instead of feet speading too wide. Build in weight if able

*record reps in amrap sets

Posted September 27, 2013 by Ryan Savard in WOD

A) Clean and jerk tech work

B) Build to a tough squat clean + split jerk in 10 min

C1) Strict press 3-4×3; rest 1 min

C2) DB bent hip row heavy @20X1; 4-6/arm; rest 1 min

D) Accumulate 5 min FLR on floor or rings

Posted September 25, 2013 by Ryan Savard in WOD

10 min AMRAP @ 80%

– 5 CTB chin ups

– 30 double unders

– 10 wall balls 20/15

– rest 5 min-

10 min AMRAP @ 80%

– 5 high hurdle jumps

– 10 KB snatches (53/35) 5/side

– 10 walking lunges

– keep consistent output through both segments

– for high jumps- place pvc sticking out on tall box and jump over with both feet

– attack each one just a tad slower than if you were doing just one 10 min AMRAP

Gourmaleo: Dallas Paleo Meals Delivery

Posted September 24, 2013 by Ryan Savard in Blog

A few days ago I got to meet the head chef of Gourmaleo. Gourmaleo is a meal service that is 100% paleo and 100% convenient. They pride themselves on using as many locally sourced, grass-fed, wild-caught and organic food products and ingredients as possible and having a broad menu that changes weekly. The best part is that their delivery service is free! I had the opportunity to try a few meals last week and they were awesome! The portion sizes were huge and they actually had loads of flavor, unlike many other meals-on-the-go type places. If interested, email them at [email protected] to set up an account or to ask a few questions.

Posted September 24, 2013 by Ryan Savard in WOD

A. Power Clean – build to a 1RM in 8 min

rest EXACTLY 2 min

B. Power Clean – 90% AMRepsAP of part A in 8 min

C. Tabata Ring Dips/Straight legged abmat sit-ups

– 8 sets of each, alternating

– Tabata score is lowest rep number for both movements. Add them together for a total.

2nd Anniversary Shirts Available!

Posted September 23, 2013 by Ryan Savard in Blog

The wait is over! They are finally in stock! For only $20 you can get you commemorative EDCF 2nd Anniversary Edition t-shirt or tank. Women’s fitted t-shirts, women’s tanks and men’s t-shirts are available on a first come first serve basis and are available in every size. Don’t be left out!

——————————

CrossFit Prep Course

An all new CrossFit Prep Course starts tonight at 8:30pm! The Prep Course is your gateway into the community of East Dallas CrossFit. Each course is small in size to give you personal attention.

This course consists of eight one hour sessions over 3 weeks. It’s designed to introduce you to the movements used in CrossFit and transition you safely into our regular classes. Classes are every Monday/Wednesday/Thursday evenings for the first two weeks and Monday/Wednesday for the third week. Times are 8:30-9:30pm. Cost is $150.

A new Prep Course starts every three to four weeks. Check the calendar, and contact us to reserve your spot now! Space is limited.

A Private Prep Course option is also available. This is a 6 class option for those who can’t fit the regular course into their schedule or who would just like some extra attention. Cost is $200 and can be scheduled on your time.

Posted September 23, 2013 by Ryan Savard in WOD

9/22/13 Monday

A) Back Squat; 4,3,2,1; rest 2-3 min

4 sets at 90%, each for time of:

– 10 thrusters

– 10 no push up burpee box jumps (20/16”)

– 200 m sprint

(rest walk 4 min b/t sets)

– goal is tough 1 rep on BS, go for a 1RM if feeling it

– go unbroken and add weight per set for thrusters

– find set time for each round

Page 1 of 412 3 4