Posted March 13, 2014 by Ryan Savard in WOD

A) Build to a heavy 3 rep Deadlift in 5-7 sets

B) EMOM x 6-8 min

– 2-3 heavy TnG push presses off rack

1k row for time

Coach’s choice midline stability

Notes: 1K row should be as fast as possible

Posted March 12, 2014 by Ryan Savard in WOD

A) Power Clean cluster 2.2.2 x3 (TnG) rest 15 sec/3 min

(Compare to 3/3)

B) EMOM x 10-12 min

Odd: 5 CTB pull-ups/ 7 kipping pull-ups/ 9 ring rows

Even: 5-7 burpee box jump – step down (24/20”)

C) 5 min AMRAP @ open pace:

– 10 wallballs (20/14)

– 10 walking lunges

– 10 sit-ups

Spring Body Composition Challenge

Posted March 11, 2014 by Ryan Savard in Blog, Nutrition

With the temperature warming up, we thought it would be fun to do a little in house competition before summer rolls around. Introducing the EDCF Spring Body Composition Challenge. Unlike the past diet and exercise competitions we have put on with their endless points and spreadsheets, we have decided to make this one a little easier on everyone.

The competition starts on Monday, March 17th and will run for 8-9 weeks. There are just two main parts to the competition with prizes for each! There will be a pre and post-test for body composition via a mobile hydrostatic body fat testing clinic located at the gym. So what will the test exactly tell you?

Your fat and fat-free body mass, as percentages and in actual weight
How much fat, if any, you need to lose to achieve your desired body composition
How many calories per day you burn without exercising—unique to you
How many calories you burn from different exercises—again, specifically for your body
Where you are on a scale of ideal body fat for your age and gender

The competition starts Monday, March 17th. The body fat testing clinic will be at the gym from 4-7pm. Each test takes approximately 10 minutes and you have to reserve your time beforehand. We cut a deal with the company – The first test is $49.00 and the re-test is $39.00

Sign up through the following link

http://www.eventbrite.com/e/east-dallas-crossfit-body-composition-testing-tickets-10742811037?aff=eac2

Here’s a short video of what to expect:

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There are two prizes, one for best attendance during the challenge (challenge starts the day of test, challenge ends the day of retest) according to front desk and only according to front desk., (no emailing after class to say you were there but didn’t sign in etc). So make sure you sign-up beforehand AND sign-in when you get arrive at the gym for class!

The other prize is for best improvement in body fat percentage. For instance if you have % body fat of 10% to start, the 9% at the retest you lost 10% of your total body fat. If you start at 5% and retest at 4% you lost 20% of you body fat.

Again the pre-test is Monday, March 17th. Put it on your calendars!

Posted March 11, 2014 by Ryan Savard in WOD

A) Back squat @30X1; 2-3×3; rest 2-3

B) Bent over DB row @20X1; 6-8×3; rest 2 min

C) Emom 12 min –

Odd – 10-12 heavy RKB swings (70/53)

Even – Row 12/10 cal

Posted March 10, 2014 by Ryan Savard in WOD

7min 80% effort

– 30 DU

– Run 200m

– 10 KB swings (53/35)

rest 5mins

7mins 90% effort

– 5 SA DB power snatch 65/40#

– 5 SA DB PS 65/40#

– 5 T2B/ V-up

– Run 200m

rest 10mins

7mins 97% pace effort

– Run 400m

– 10 no push-up burpee box jumps – step down (24/20”)

Posted March 7, 2014 by Ryan Savard in WOD

A) Heaving snatch balance 2 reps EMOM x6 min (building if able)

Every 3 minutes for as long as possible complete:

From 0:00-3:00 2 rounds of:

– 10 overhead squats

– 10 chest-to-bar pull-ups

From 3:00-6:00 2 rounds of:

– 12 overhead squats

– 12 chest-to-bar pull-ups

From 6:00-9:00 2 rounds of:

– 14 overhead squats

– 14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

——————–

Notes Each 3-minute section begins from the standing position with the barbell on the floor and the Athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the Scorecard for assistance in calculating the rep total. Time Bonus This workout begins as a standard three-minute couplet of two rounds of 10 overhead squats and 10 chest-to-bar pull-ups. If you complete all 40 reps (two complete rounds) before the time cap you will rest until the three minutes is up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt two rounds of 12 overhead squats and 12 chest-to-bar pull-ups. If you complete all 48 reps (two complete rounds) before the time cap you will rest until the six minutes is up before beginning the next segment. In the third segment, minute 6 to minute 9, you will attempt two rounds of 14 overhead squats and 14 chest-to-bar pull-ups. If you complete all 56 reps (two complete rounds) before the time cap you will rest until the nine minutes is up before beginning the next segment. You will continue in this pattern for as long as possible. Sixteen reps of each during minutes 9 to 12, 18 reps of each during minutes 12 to 15, etc. Your workout is over whenever you do not complete two full rounds of the couplet within the time cap and your score will be the total number of reps you complete.