A1) Deadlift x 6-8 @ 30X1 (perfect); R20S
A2) 20 UB Russian KB swings (heavy); R3M x 3 sets
+
3 sets @ 80-90%:
– Row 500/400m
– 10 DB hang cleans (35-50/15-30)
– 10 DB thrusters
– 30 Double unders
+
Optional: 3 sets for time
– 20-25 banded hamstring curls
– 30-45 sec accumulated L-sit
*Keep times consistent, sub in 90 single unders if needed
A) EMOM x 6 min
– 5 hang power snatches (TnG if able)
*Use weight you can keep UB with sound mechanics
B1) 10 Reverse snow angels (slow and controlled); R30S
B2) Atlas stone to shoulder 8 AHAP; R30S
B3) Reverse sled pull down and back; R2M x 3 sets
C) Optional for 3 sets:
– 10 BB hip extensions @ 20X1
*Back/shoulders elevated with bench
Jim has been with us now for about 3 years. Man how time flies! At first we used to joke about Jim being the “world’s tightest man” after all his years as a runner. Since then he has not only come a long way with flexibility, but with strength and gymnastics, too! Jim never complains, is always friendly, and puts his head down and goes to work every morning before the sun comes up. Thanks for being such a great part of our community Jim. It wouldn’t be the same without you!
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 think it has been three years, around late spring…. I live at the bottom of Loving so it was only a matter of time before I saw the gym…. I thought the first workout was fun! When I was younger I avoided weight lifting with a purpose… I was not naturally “strong” so the concepts at first were intimidating…. However, once exposed in our context, I really liked it… I appreciate all the guidance and support I have received… I will get there Drew keep working with me!
2. What class time do you attend the most, are there any regular members you work out with at that time? “After annoying several classes with conference calls during workouts I realized that I could, with a little discipline, attend the 5:30am class without any conflict… We have a solid “core” at 5:30 and everyone knows who they are…. I have always appreciated the warmth, support and comradery that occurs so early in the morning…. I love getting in and starting the day with some level of success and/or achievement.”
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? What is your favorite hobby outside the gym? “It is busy, but fun…. I work at Huron Consulting Group, a Chicago based firm and I manage a business that helps Community Hospitals achieve their mission through (financial) performance improvement…. My wife Amy and I have two beautiful children, Mary Grace and Miller and we all serve our two pets Stella (Vizsla) and Thor (Dutch Shepherd)…. Our house is fun and chaotic, but sleepy for me in the evening (much to Amy’s chagrin) considering the 5:30 am class (you know what I am talking about Reed)…. My hobby really is watching the kids with their endeavors, they are both great swimmers and the time I spend with them consumes a lot of potential “Jim hobby time”…. However, it also brings me great joy!”
4. What do you like about CrossFit or EDCF that keeps you coming back? I like the diversity of the workouts but I also like the discipline of the commitment to the 5:30 class. If I am in town I am there….
5. What is your favorite lift or exercise or type of workout? What is one of your short term and long term goals? “I like anything that mixes it up and I have to fight every workout not to “dog it”… I like that I am actually, maybe, squatting now “ass to grass” or maybe a Jim version of “ass to grass” vs when I first started which may have looked something like a brief flex/tweak of my knees… I appreciate the encouragement I received to break the boundaries of “bands” with my pull-ups…. Short term I try and gently increase the weight or go a little faster or simply stay close to the rest of 5:30 on the runs… Long term I was want to keep learning and improving, if not in weight, at least in form..
Thanks guys. This is very fun for me and I have truly enjoyed it!”
A) EMOM x 12 min:
E: Bench press x 34 @ 30X1 7580%
O: 510 T2B/Knee2Chest/Weighted Vup +
3 Rounds:
400m run @ 90%
AMRAP UB wallballs (20/14)
R34M
A1) Push Press TnG x 5 (tough but build each set); R20S
A2) Bent over supinated grip barbell row 6-8 @ 20X1; R2M (contract lats)
x 4 sets
+
Complete as many rounds and reps as possible in 8 minutes of:
– 8 Strict HSPU or L-Seated Dumbbell Presses
– 8 Strict Supinated-Grip Pull-Ups
Rest 4 minutes, and then…
Complete as many rounds and reps as possible in 6 minutes of:
– 15 HR Push-Ups (maintain midline)
– 15 Box Jump-Overs (24″/20″)
Rest 4 minutes, and then…
– Run 800m AFAP
——————–
Monday 8/17
A) Every 90 sec x 12 min (8 sets):
1 hang squat clean + 1 squat clean
B) Back Squat
*Set 1 – 5 reps @ 60%
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4-6 – 7 reps @ 75%
Rest exactly 2 minutes between sets.
C) 5 min AMRAP at 90%
– 10 Goblet squats 53/35
– 10 Burpees
Tuesday 8/18
A1) Push Press TnG x 5 (tough but build each set); R20S
A2) Bent over supinated grip barbell row 6-8 @ 20X1; R2M (contract lats)
x 4 sets
+
Complete as many rounds and reps as possible in 8 minutes of:
– 8 Strict HSPU or L-Seated Dumbbell Presses
– 8 Strict Supinated-Grip Pull-Ups
Rest 4 minutes, and then…
Complete as many rounds and reps as possible in 6 minutes of:
– 15 HR Push-Ups (maintain midline)
– 15 Box Jump-Overs (24″/20″)
Rest 4 minutes, and then…
– Run 800m AFAP
Wednesday 8/19
A) EMOM x 12 min:
E: Bench press x 3-4 @ 30X1 75-80%
O: 5-10 T2B/Knee2Chest/Weighted V-up
+
3 Rounds:
– 400m run @ 90%
– AMRAP UB wallballs (20/14)
R3-4M
Thursday 8/20
A) EMOM x 6 min
– 5 hang power snatches (TnG if able)
*Use weight you can keep UB with sound mechanics
B1) 10 Reverse snow angels (slow and controlled); R30S
B2) Atlas stone to shoulder 8 AHAP; R30S
B3) Reverse sled pull down and back; R2M x 3 sets
C) Optional for 3 sets:
– 10 BB hip extensions @ 20X1
*Back/shoulders elevated with bench
Friday 8/21
A1) Deadlift x 6-8 @ 30X1 (perfect); R20S
A2) 20 UB Russian KB swings (heavy); R3M x 3 sets
+
3 sets @ 80-90%:
– Row 500/400m
– 10 DB hang cleans (35-50/15-30)
– 10 DB thrusters
– 30 Double unders
+
Optional: 3 sets for time
– 20-25 banded hamstring curls
– 30-45 sec accumulated L-sit
*Keep times consistent, sub in 90 single unders if needed
Saturday 8/22
Masters CrossFit
CrossFit
Level 2
Extra Credit
Strength
A) EMOM x 5 min:
High Hang Snatch x 1 rep @ 70%
(perform a snatch deadlift, then descend to proper high hang position, pause for two seconds, then snatch)
Rest 60 seconds, and then…
EMOM x 5 min:
Snatch from 2″ Below the Knee x 1 rep @ 75-80%
(always start with a full snatch deadlift, then slowly descend to 2″ below the knee, pause, then snatch)
Rest 60 seconds, and then…
EMOM x 5 min:
Snatch x 1 rep @ 80-85%
Skill
3 sets of MU skill work:
– 10 ring kips (last few add in toe-hips)
– 10 toe-hips on loose band from low rings
– 10 tuck and turnovers on tight band from low rings
Conditioning
Row 500m at 90%
R3M x 3-5 sets
A) Every 90 sec x 12 min (8 sets):
1 hang squat clean + 1 squat clean
B) Back Squat
*Set 1 – 5 reps @ 60%
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4-6 – 7 reps @ 75%
Rest exactly 2 minutes between sets.
C) 5 min AMRAP at 90%
– 10 Goblet squats 53/35
– 10 Burpees
A) Front squat
– Build to 80% in 5 reps
Then, E2MOM x 10 min:
min 0: 1 x 85%
min 2: 1 x 85-90%
min 4: 90%
min 6: 90+%
min 8: 90+%
B) Every minute, on the minute, for 15-18 minutes:
min 1: 10-20 Double-Unders + 10 UB Pull-Ups
min 2: 10 Front-Racked Alternating Reverse Lunges (115/75, 95/65, 75/45)
min 3: 6-10 Push Press (same weight)
*Scale movements/weights/reps to keep on minute to minute pace.