A1) Good mornings @ 21X1; 4-6×3; R30S
A2) Weighted pull-ups 2-3×3; R2M
Scaled: 4 negative pull-ups (4 sec down)
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For time:
– Run 800m
– 30 T2B
– 10 TGUP alternating (53/35)
– 30 KB swings
– Run 800m
Month: July 2014
A) DB bench press 8-12×3 @ 20X1; R3M
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Every 2 min on the 2 mins:
– AMRAP UB ring dips/box dips
– Farmer’s carry 70/53#/hand 50m
x 4 sets
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Row 30 sec 97% effort
rest walk 4min x 3
A) 6 sets:
– 1 clean pull + 1 hang squat clean + 1 TnG squat clean; R2M
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3 sets:
– Thruster x 10 tough (build per set); rest 10 sec
– Pendlay row @20X1 heavy 6-8 reps
– Row 2 mins 90% aerobic pace
Rest 3 min
Meet The Coach: Drew Slone
EDCF is proud to present the newest addition to our team, Coach Drew. We are excited to add Drew’s knowledge and passion for CrossFit to our EDCF team. Drew will be coaching Thursday evenings to start off so make sure to say hi! A little more about Drew..
I come to Dallas by way of Kentucky, Georgia and North Carolina. In my day life I’m a lawyer, and I recover from those shenanigans at the CrossFit gym.
I stumbled on to CrossFit in 2008 and have been obsessed ever since. In my prior life I was a swimmer who swore I’d never run and then became a runner who refused to swim. I’ve run three marathons, countless half marathons for which I refuse to train (thanks CrossFit!), and one ill-advised triathlon, and conquered a 5K lake swim (never again). In my CrossFit life, I was a regionals qualifying athlete in 2010 and 2011.
I am CrossFit Level I, Power Lifting, Olympic Lifting, and Mobility certified and I have additional training in kettlebells. I have a special interest in helping women get stronger than they ever thought possible and I’ll probably always put more weight on your bar. I absolutely love coaching and finding new ways to help people conquer movements they find challenging.
My outside of CrossFit hobbies include being jealous of my husband’s flexibility, playing with our two adorable dogs (Howie and Lulu), and dreaming of the next time I’m going to visit Africa (my favorite travel destination).
5 min @ 90%
– Row 1K
– AMRAP wallballs in remaining time (20/14)
5 min rest
5 min @ 90%
– Run 400m with medball
– AMRAP DU in remaining time
5 min rest
5 min AMRAP @ 90%
– 10 KB snatches 5L/5R (53/35)
– 10 Goblet squats
– 10 Box jumps – SD 24/20”
5 min rest
5 min @ 90%
– 400m run with medball (20/15)
– AMRAP 5 burpees & 5 pull-ups in remaining time
A) High Bar Back squat 8-10 x3 @ 20X1; R3-4M
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3 sets:
Close grip bench press @20X1 70% of 1rm amrap rest 10sec
Pendlay row @20X1 heavy 6-8 reps
Row 2 mins 90% aerobic pace
rest 3-4 min
A) 6 sets:
1 power clean + 1 push press + 2 split jerk; R2M build/set
B) EMOM x 5 min
5 TnG push jerk (heavy but perfect, stick to same weight throughout)
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for time:
5, 4, 3, 2, 1 reps @ 80-90% grinder pace
– wall walk
– DB man makers (35/20/hand)
– strict pull-ups
A) Heaving snatch balance build to a tough perfect double in 5 sets
B) Hang snatch build to a max in 10 min
C) OHS @31X1; 3×3; rest 3mins
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For time:
– 50 DU
– 10 burpees
– 40 DU
– 10 burpees
– 30 DU
– 10 burpees
– 20 DU
– 10 burpees
– 10 DU
– 10 burpees