5 min @ 90%
– Row 1K
– AMRAP DU in remaining time
5 min rest
5 min @ 90%
– 12 TGUP 53/35
– AMRAP wallballs
5 min rest
5 min @ 90%
– 10 KB swings 53/35
– 10 sit-ups
– 10 box jumps 24/20”
5 min rest
5 min @ 90%
– 400m run with medball (20/15)
– AMRAP KB snatches 5 UB/hand (53/35)
Meet you July Member of the Month, Jason Anderson. Jason came to us in pretty bad shape. I could tell he was only there because his wife, Angelica, dragged him in. I could also tell there were many places he would have rather been and many other things he’d rather be doing. After getting over that initial hump, Jason now has one of the best attendance rates of any of our members. He has made a complete 180 since his start and is one of the core members of our 6:30am class. Most notably, Jason came in second place in our Spring Body Composition challenge by gaining 16lb of muscle and losing 13lb of fat in just 9 weeks which is almost unheard of! He is strong as an ox and loves the heavy stuff. That being said he also hates anything remotely aerobic (but we’re working on it). Jason and Angelica are also celebrating the birth of their first child who was born on July 5th. Keep it up man. EDCF is proud of what you’ve accomplished in a year!
1. When did you join EDCF? How did you find the gym? What was your first impression or how did that first workout go?
Last July (2013). When we moved to Lakewood. First workout was horrible. Threw up peanut butter cup cereal within the first 15 seconds. (Haha no joke!)
2. What class time do you attend the most, are there any regular members you work out with at that time?
6:30 am class with Zach, Carson and Lindsey.
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?
My first son was born July 5th. We will be married for 6 years this July. I am a principal at Strait Capital and head of the fund administration department.
4. What do you like about CrossFit or EDCF that keeps you coming back?
The people and the variety I the exercises. Ryan always switches it up so I never get bored and I still get sore after one day.
5. What is you favorite lift or exercise or type of workout? What is one of your short term and long term goals?
Favorite lift is high-bar back squats and dumbbell rows. Long term goal is to be able to do double unders and toe to bars. Short term goal is to continue to go workout with a new child waking me up through out the night.
A) Front squat – Build to tough triple in 5 sets from 50%
B) 6 sets:
1 clean pull + 1 hang clean pull + 1 hang squat clean; R2M
C) EMOM – 12mins
Even – 8 Deadlifts (155/105) focus on breathing
Odd – 6-10 T2B
A) EMOM x 10 min
– 1 power snatch + 1 hang squat snatch (light-moderate/perfect form and building if able)
+
3 sets:
– 8-10 UB close grip bench press
– 10 DB Romanian deadlifts
– 30 sec row at 90% aerobic pace
R3-4M
*weight is moderate with CGBP and DB RDLs. Should be more aerobic based.
A) EMOM x 5 min
– 3 push press TnG tough
+
3 sets @ 80-90%:
Function:
– 400m row
– 15 wallball
– 8 HR push ups
– 10 sit-ups
– 50 single unders
R4-5M
Performance:
– 400 m row
– 15 wallball
– 5-8 HSPU
– 5-8 T2B
– 30 DU
R4-5M
*keep same pace/time per round
A) Back squat @31X1; 4-5×4; rest 3 min
+
4 sets at 90% aerobic pace
– 8 thrusters (build / set to something tough)
– 400 m run
rest 3-4 minutes
*same pace on run
Just a reminder!…. We are headed out to another local brewery this Saturday, July 12th to hang out and have a great time. Community Beer Company holds an open house every Saturday from 2-5pm. For $10 you can sample their awesome beers and listen to live music. It’s dog friendly and there will be a food truck on site. Purchase tickets in advance HERE for $10. They are $15 at the door. Hope to see you there!
Where: 1530 Inspiration Dr., Suite 200
When: Saturday, July 12th. 2-5pm
A) Power clean cluster
1.1.1 x 4 R10S/2-3M
+
12 min AMRAP (aerobic tester):
– 5 burpees
– 200m run
– 30 double unders (70 singles)
