A) EMOM x 10 min
– 2 power cleans @ 75-80% (heavier than 4/1)
B) EMOM x 8 min
– 1 split jerk @ 75-80% and building if able (heavier than 4/1)
+
5, 4, 3, 2, 1 reps for time of
– power clean (185/115, 135/95, 95/65)
– OTB burpee
Month: April 2014
10 min AMRAP @ 80-90%
– 12 KB snatches (53/35)
– 10 no push up burpee box jumps (20/16”)
– 400 m run
rest 5 min
10 min AMRAP@ 80-90%
– 12 KB swings (53/35)
– 20 double unders
– 400 m run
rest 5 min
10 min Row or AD @ 80-90%
Athlete Of The Month: Sean Vaughn
Athlete Of The Month is back at ECDF! Each month the owners and coaches get together to select who they feel should be honored with this title. This month we have chosen Sean V. for a number of reasons. Sean fully embodies the community aspect of EDCF. He is the first to greet newcomers, has a smile on his face from the time he walks in until the time he leaves, is constantly encouraging and motivating others, and has taken part in every event associated with EDCF. He has an all around outstanding attitude and is an absolute pleasure to coach. Besides being stand-up guy, Sean has begun to develop himself as an athlete from day 1. He has totally committed himself to the programming and pays attention to the little things like showing up early and mobilizing outside of class times. His strength numbers have shot through the roof and his conditioning has drastically improved. Sean understands that fitness doesn’t have an end goal but is rather a constant journey. Find out a little more about Sean below…
Tell us a little about yourself.. What is your life like outside the gym? Where do you work? Do you have kids/wife/girlfriend. What is your favorite hobby outside the gym?
I just turned 42 in January, I’m married with two awesome boys, Beckett who is almost 6 and dying to come to Crossfit and Scout who will be 2 in September, Picture attached for giggles. I’m a techie by profession and currently work for Cisco Systems in Sales. It’s really hard to believe that I’m old enough to have been in the industry for 17+ years already. I’m an outdoor nut so camping, hunting, fishing, running, and activities that include guns are all at the top of my list. I’m also in my second season of coaching TeeBall which really boils down to a few key phrases…”Great Job, Pay Attention, and Stop Playing in the Dirt”
When did you join EDCF? How did you find the gym? What was your first impression or how did that first workout go?
I live in the area so I watched EDCF grow up. I had been doing crossfit type workouts with a few guys but mostly the endurance components, along with long distance running mixed in . I really wanted to incorporate the Olympic Lifting. I met Ryan and Trevor briefly the morning that EDCF was having the Party in the Park last summer and decided it was time to sign up. I signed up late summer and my first real workout after the intro course was Split Jerk off the rack followed by 3 rounds of Thrusters and Box Jumps AFAP. Awesome!
What class time do you attend the most?
I mostly hit the 12 noon class and the 5:30PM class although I have managed to workout with the early birds at 5:30AM a couple of times.
What do you like about CrossFit or EDCF that keeps you coming back?
Why EDCF… Programming and the People. There’s never an easy day and the programming is great. Proof of that is in the results! That said, I always look forward to catching up with everyone at the gym. EDCF has a great sense of community and everyone is super supportive.
What is you favorite lift or exercise or type of workout? What is one of your short term and long term goals?
I like to Squat, Deadlift, and do Power Cleans. Right now, I’m mostly focused on trying to balance my body from a strength perspective. I need to get my Back Squat in the mid 300’s and my Power Clean around 225.
A) Hang squat snatch 2, 2, 2, 2, 2; rest 60 sec
B) Build to a heavy Back Squat in 10 min; go for it if feeling it
C) EMOM x 12 min
Odd: 5 CTB pull-ups/ 7 kipping pull-ups/ 9 ring rows
Even: 10 wallballs (20/14)
D) L-sit max x 3 w/ partner (if time permits)
Manion Memorial WOD
It’s been a few months since Barbells & Handlebars, so I bet a few of you are getting antsy for a big event style WOD! Our very own Nicole Unger is leading the way by creating an EDCF team for a Hero WOD! Check out the details below, and sign up via the link at the bottom of this post!
“IF NOT ME, THEN WHO?…”
These are the words spoken by Travis Manion prior to his final deployment. Let the answer be “YOU”! Join your EDCF friends on April 26th, 2014 for the Inaugural Manion Memorial WOD.
Registration ($38, which includes a t-shirt shipped to you directly) and fundraising will go to help fund the Travis Manion Foundation in its efforts to target the issues that face our veterans, survivors, and military community. YOU can answer the call to support our service members & their families by participating in “Daniel” (for time). We start at 10:00 a.m. with this bruiser:
50 pull-ups
400 m run
21 thrusters 95/65
800 m run
21 thrusters 95/65
400 m run
50 pull-ups
CrossFit Affiliates around the country are signing up to host the WOD on April 26 alongside us. Register for the EDCF Team here: http://bit.ly/1k7JI4R. You may notice on the registration page that others participating in the event will be doing a back squat/run WOD, but we like to be different! Let’s come together as a community for a great cause and an amazeballs workout! See you there!
A1) Close grip bench press 2, 2, 2, 2 @ 30X1; R30S
A2) Bent over row w/DB 6-8×4 @20X1; R2M
B1) Rear foot elevated split squat w/DB 6-8/legx3 @ 30X1; R30S
B2) Seated arnold press 8-10 @ 20X1; R2M
C) 30 TGUP not for time, heavy but consistent pace
D) L sit – build to a max in 3 tries; rest as needed
A) Back squat test – 3, 2, 1, 1 (1)
– Build to a 1RM for the day if able in 10 min
+
3 sets:
– 45 sec toes to bar
rest 30 sec
– 45 sec pushups
rest 30 sec
– 45 sec tire flips
rest 30 sec
– 45 sec AD
rest 2 min
How many pounds of meat should I eat per week?
An athlete asked me this question in the gym last week, and I figured that many of you would want to know the answer! So, here’s a whole blog post 🙂
The question: Based on my goals and my lean body mass, l need XX blocks/grams of protein per day. How many pounds of meat do I buy each week?
The answer:
There are two ways to calculate this: Zone Blocks or Grams of Protein. Both are great.
Zone Blocks
In this formula, you will count protein with blocks as the unit.
Use the Zone calculator to see what your Zone prescription is. 1 block equals somewhere between 1 and 1.5 ounces of meat, depending on which sources you choose. We’ll assume that you eat a lot of beef & chicken breast (the basics), and for those, 1 ounce = one block. If you eat a lot of ground turkey or ground beef, you may want to use 1.5 ounces here. Remember that this is one ounce of of cooked meat, so multiply by 1.17 to find out how much raw meat you would need to buy at the store.
The formula:
your block prescription multiplied by 1 ounce = total ounces of cooked meat needed per day.
Multiply this number by 1.17 to found out how many ounces of raw meat you’ll need per day.
Divide this number by 16 to find out how many pounds you’ll need per day. Multiply this number by 7 to find out how many pounds of meat you need to buy at the grocery store every week.
Grams of Protein
In this formula, you will count protein with grams as the unit
If you don’t want to do Zone, but you do see the value in getting adequate protein (everyone should!) this option may be easier and possibly more precise. Use this link for the calculator. It’s from the site, ‘If It Fits Your Macros” and it will allow you to tweak your macro nutrient ratios around a bit, based on your goals. “Macronutrient ratio” is just a fancy way of saying what percentage of your daily calories are coming from carbs, proteins, and fats. In The Zone, you eat 40% carbs, 30% protein, 30% fat. A lower carb ratio would be 35% fat, 25% carb, 40% protein. The Zone is a great place for anyone to start, but other ratios have their place.
The formula:
Number of grams of protein you need per day divided by 96. This tells you how many pounds (or what % of a pound) of meat you need each day. Multiply this by 7 to find out how many pounds you need per week.
Remember that this is all to help you get a rough number. One pound of lean steak has more protein than a pound of 75% lean ground beef…not all meat is created equal! You also have non-meat options, including eggs, protein powder, and some dairy options. Check out this site for more information on that. When possible, choose the leanest cuts of meat that you can find, and get a variety of sources in each week. And by all means, get enough! 🙂