A) 8×1 3-Position Snatch (high to low) – rest 90sec
B1) 3xME HSPUs/5 negative HSPU/HSPU progression work; rest 30 sec
B2) 3×10/side trap raises; rest 30 sec DEMO
B3) 3×20 Reverse front rack alternating lunges – rest 60 sec.
C) 1 set ME T2B or 50 straight legged abmat sit-ups
4 sets for times:
– 15 HR push ups
– 15 KBS russian
– 20 walking lunges
– 20 DU’s
– 25 Row cals
– 25 box jumps – step down
(rest walk 3 min b/t sets)
Notes:
– tight tummy and no sag for push ups
– choose KBS weight to go unbroken each set
– knee kisses ground on lunges, remain tall
– choose BJ height to create turnover but pacing
– record times
An all new CrossFit Prep Course starts this coming Monday evening, September 23rd, 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.
A) Build to a tough-ish split jerk off rack
B1) Close grip bench press @20X1; 10, 8, 6, 4; rest 90sec build weight
B2) DB snatch 12/side x4; TnG reps; rest 90sec
C1) Seated arnold press; 10, 8, 6, 4; rest 90sec build weight
C2) Weighted Pull-up; 2-3×4; rest 90sec
– weight to not exceed form on split jerk, work on footwork/timing/bar path
3 sets:
10 db push press
Row 60 sec @ 90%
rest walk 60 sec
+
3 sets:
10 db deadlifts
Row 60 sec @ 90%
rest walk 60 sec
+
3 sets:
10 db front squat
Row 60 sec @ 90%
rest walk 60 sec
– use db’s to ensure all reps are solid and moderately tough per set, add/subtract weight as needed, partner with whoever you need to share DBs with
– ensure ALL ROW SETS are same distance/pace/RPE
– less knee bend on DL, full depth on squat, use hips on push press
Saturday was a blast! I think we had over 60 people participate in the workout from. Everyone from teenagers to our masters in their 60s were taking part, sweating, and feasting together! What a better way to celebrate being two years old than to have our entire community in the same place at the same time. The food and conversation afterwards were excellent. Thanks to everyone who came out to help us celebrate.
As for Saturday, I only have one regret. I would like to consider myself a better coach than a speech giver. I’ve gotten a little better since my speech class in college, but not much. Looking back on Saturday, I failed to bring up a couple of people who have helped mold EDCF into the place it is today…
First and foremost, I would like to thank Ben and Chase, EDCF’s other two owners. These guys are the backbone of this gym and run everything behind the scenes from finances to website maintenance. This gym would not exist without them. I would also like to thank Trevor, Chris, and Jacob for being awesome trainers, always willing to learn and be there for the gym even with their busy schedules. I would like to thank my parents, Rick and Marcia, for supporting this place from the moment it was just an idea. I would like to thank those of you who have been with us from the very beginning… Mason, Jen H. Shawn, Jordan, Adam, Charles, Emily, Elizabeth, Robin, Pam, Alan, Luke, Scott, Kristen L., Fernando, Susan, Tom and whoever else I have failed to mention. I would also like to thank Bryan and Jill Perkins for being more than members and contributing so much time and energy into the events over the past two years. I would like to thank Dennis and Vickie Hetrick for their unwavering support of this place. I would like to thank our two chefs, Clint and Charles, for helping with the set-up on Saturday. And lastly, I would like to thank everyone who has been a part of the gym, one way or another, throughout the past two years. I has been one heck of a journey, from days with no power and hardly any equipment to being over 100 strong with a great community. Thank you all!
A) Build to a tough squat clean in 10 min (be smart, not too many sets)
– If you are feeling a 1RM, go for it.
B) Take 70-80% or A and perform 1 rep every 30 sec for 8 min
C) DB bent hip row heavy @20X1; 5-8/arm; rest 30sec btw arms x 3 (pull db with elbow up and db going toward hip)
“Filthy Fifty”
For time:
– 50 Box jump (24/20)
– 50 Jumping pull-ups
– 50 Kettlebell swings (35/26)
– Walking Lunge, 50 steps
– 50 Knees to elbows
– 50 Push press, 45 pounds
– 50 Back extensions
– 50 Wall ball shots (20/15)
– 50 Burpees
– 50 Double unders
30 min cut-off