A) Back squat @31X1; 4-5×4; rest 3mins
+
4-5 sets at 90% aerobic pace
– 10 DB push press (tough)
– 400 m run
rest 2:30-3:30M
Month: June 2014
A) EMOM – 12 min
odd – Power snatch TnG x 3 moderate; perfect form
even – 20 Double unders (40 singles)
R2M
B) EMOM – 12 min
odd – 12 KBS (70/53) Russian
even – FLR on rings 30 sec
R2M
C) EMOM – 12 min
odd – Power clean TnG x 5; 60-65% of 1rm; perfect form
even – burpee over the bar 8-10
A) Jerk dip squat 3 reps x 4 sets @ 100+%; R60S
B) Build to a tough Jerk off rack in 10 min
+
3 rounds for time:
15 pull-ups
15 front squats (115/75, 95/65, 75/45)
A) EMOM x 10 min
Even: 4-5 DB bench
Odd: 3-4 Romanian deadlifts (moderate load)
+
Row 30 sec @ 90%
– rest/walk 30 sec x10
R2M x 2
Member Of The Month: Ashley Douglas
We are pleased to announce Ashley Douglas as your Athlete Of The Month for June. Ashley has been with us a little over a year but has really picked it up in the last 3-4 months. Ashley can always be found with a couple of other nooners working on skills before or after class. She sets goals and she meets them. Recently she has conquered the kipping pull-up and has continued to add weight to all of the major lifts. She is a constant motivator and makes coaching the noon class a daily pleasure. Congratulations Ashley! Find out more about Ashley below..
1. When did you join EDCF? How did you find the gym? What was your first impression or how did that first workout go? I joined EDCF in July of last year (my one year anniversary is approaching!) and I joined because one of my friends was joining. I was looking into CrossFit prior to that, but hadn’t committed to anything yet until she forced me to try EDCF. Honestly, that first workout was BRUTAL. I remember thinking, “there’s no way I can do this. I’m not in shape enough for CrossFit.” The first workout I have recorded in my journal had a 20 minute cap, and I finished in 19:50…one of the main reasons I came back was because of the class members; they cheered me on for several minutes after they were already done. Rockstars!
2. What class time do you attend the most, are there any regular members you work out with at that time? Yes, I go to the noon class Monday-Friday. The members that I workout with that attend regularly during that time are Brent, Leigh-Anne, and Jake. Brent is my positive reinforcer. Leigh-Anne is my best “CrossFit buddy” and biggest/best competition. Jake is the guy that says ‘oh, you’re doing 35? Try the 44.’ All of us also push each other outside of CrossFit, running or paddle boarding around White Rock Lake. They’ve become some of my best friends, and I wouldn’t have had the same experiences without them.
3. Tell us a little about yourself, What is your life like outside the gym? Where do you work, do you have kids/pets/husband/bf/partner?
4. What do you like about CrossFit or EDCF that keeps you coming back? Why do I love CrossFit? A simpler question would be “why DON’T I love CrossFit?” My friends actually make fun of me, loosely quoting Fight Club saying that “the first rule of CrossFit is to talk about CrossFit.” I fell in love with the CrossFit culture. The people that I workout with are exceptional, inside and outside of the gym. I had a lot of pre-existing injuries coming into CrossFit because of years of cheerleading (two knee surgeries, a torn shoulder, sprained ankles, and an additional 20 pounds of cookies). CrossFit was the BEST thing that I ever did for my body. It made me strong in ways that I didn’t know I was capable of. In addition, Ryan is the instructor that I interact with the most, and he is an exceptional motivator. He always pushes me to be my best self, and I am eternally grateful for his guidance.
5. What is you favorite lift or exercise or type of workout? What is one of your short term and long term goals? My favorite lifts/exercises are Power Cleans and HB Back Squats. A recent addition to the favorite list is Kipping Pull-Ups (finally got them down!). Next exercises to check off the list are double unders and [heavy] overhead squats. A LONG-TERM goal of mine is to compete in the CrossFit Games. Dare to dream! I believe that EDCF can make that dream come to fruition.
A) EMOM – FS @20X0 2-3 65% of 1rm – 6 mins; speed is focus
B) Build to a max squat clean in 10 min
C1) Thruster 8-10 UB (tough); rest 10 sec build per set
C2) T2B amrap (– 1); rest 3mins x 3
or
12 V-ups/20 weighted situps
D) 1 set AMRAP wallballs (tester)
A1) Close grip bench press @30X1; 2-3×3; R20S
A2) DB Romanian deadlifts @20X1; 8-12×3; R2M
B1) Front rack walking lunges 20 steps; 3 sets; rest 30 sec
B2) Side bridge 45 sec L; 3 sets; rest 30 sec
B3) Side bridge 45 sec R; 3 sets; rest 30 sec
B4) Superman hold 45 sec; 3 sets; rest 90 sec
C) Coach’s choice finisher
Airrosti Assessments This Saturday!
Dr. Matt Yocom from Airrosti Rehab Center will be at the gym this Saturday during regular class times to give out complimentary assessments and treatments.
Sign up by clicking HERE.