Outside The Box: Joe Gaspari

Posted June 30, 2014 by Ryan Savard in Blog

joe — Joe (left) at the 2014 Boston Marathon

Joe Gaspari came to us looking for a supplement to his running. You see, Joe has been running for quite a while. On top of that, Joe has been overdue for hip replacement because of a degenerative joint for years now. He still runs the Dallas Marathon every year but what is most impressive is that he has completed six pervious Boston Marathons. His goal this year was to complete his seventh and final Boston before going under the knife. Joe credits his training at EDCF for keeping him on his feet long enough to cross the finish line one more time. We just credit Joe’s stubbornness.

joe2 — Joe’s Boston Marathon hardware.

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Outside The Box is an EDCF blog series dedicated to showcasing member achievements outside of the gym.

Posted June 30, 2014 by Ryan Savard in WOD

A) Clean & Jerk tech work up to 50%

B) 15 min – Build to a 1RM squat clean and split jerk (tester)

C1) Front squat @31X1; 3-4×4; rest 90 sec

C2) amrap strict chin ups @21X0; 4 sets; rest 1 min

D) FLR on rings accumulate 3 min

Posted June 27, 2014 by Ryan Savard in WOD

A1) Close grip bench press @30X1; 2-3×3; R20S

A2) DB bent over row; 8-10×3; R2M

B) Front rack reverse walking lunges 16-20 steps; 3 sets; rest 30 sec

Function

C1) 15-20 Wallballs UB (20/14); R10S

C2) 20 weighted sit-ups with medball; R2M x 3

Performance

C1) 25-30 Wallballs UB (20/14); R10S

C2) AMRAP T2B; R2M x 3

Posted June 26, 2014 by Ryan Savard in WOD

A) Power clean cluster TnG

2.2.2 x 3 R10S/2-3M

+

– Power clean TnG x 5 build per set

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

– row 20 sec all out

R4-5M x 5 sets

*Compare to 6/11

Posted June 25, 2014 by Ryan Savard in WOD

15 min @ 85%

– Row 200m

– 2 TGUP/side (53/35) 4 total

– 10 box jumps – step down (24/20)

R4M

10 min @ 90%

– Row 200m

– 4 wall walks

R6M

5 min @ 95%

– 10 DB snatches (50-70/20-40) alternating

– 30 DU

Who We Are, What We Do

Posted June 24, 2014 by Ryan Savard in Blog

East Dallas Crossfit Promo from Doyt Films on Vimeo.

Posted June 24, 2014 by Ryan Savard in WOD

A) EMOM x 10 min

1 power snatch + 1 OHS + 1 hang squat snatch (moderate weight/perfect technique)

+

7 rounds for time:

– 5 OHS (115/75, 95/65, 75/45)

– 200m run

*15 min cutoff

Posted June 23, 2014 by Ryan Savard in WOD

A. PC x 1/PP x1/SJ x 3; rest 2mins x 5 (build per set)

B. EMOM – 12mins

even – KBS Russian x 12 (70/53)

odd – HSPU 4-7

+

Row 30sec 97% effort

rest walk 3:40 x 3-4

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