(1 snatch grip behind the neck push press + 1 overhead squat) x 2-3 reps
B) E2MOM x 10 min (5 sets)
– snatch from floor w/ 2 second pause at knee
*Work to a tough weight. If you aren’t comfortable at the bottom of the snatch receiving position, then work to a depth you can manage.
C) 3 rounds not for time:
– BB elevated hip extensions x 8-10 @20X1
– Side shuffle sled drag down and back
– 30 sec earthquake bar hold (heavier or longer than last week)
Competing in BB&HB? There will be some alternate work for you to do. This will mostly consist of some light cardio and mobility.
*No evening classes as we prep for Barbells & Handlebars 2015! We would love your support. Each spectator ticket comes with a drink ticket. They are more at the door so buy them HERE.
A) Every 2 minutes, for 8 minutes (4 sets):
– Hang Clean + Clean @ 75-85%
+
Every 2 minutes, for 8 minutes (4 sets):
– Clean x 1 rep @ 90-95%
+
Every 2 minutes, for 4 minutes (2 sets):
– Clean Pulls x 2 reps @ 95-105%
B) Back Squat
5, 4, 3, 2, 1
R3M – all should be heavy with no misses!
*This isn’t supposed to be a 1RM test but go for it if feeling it.
C) Optional conditioning:
Row 1,000m
R5M x 3 sets (keep ideal 2K pace)
*Please stay and complete outside in the strength yard
Wednesday 11/18 – BB&HB Volunteer meeting at 7:30pm. Whether you are going to be helping with judging, score sheet delivery, equipment moving and breakdown, etc… please make it to this meeting!
Thursday 11/19 – Mobility with RJ at 6:30pm
Friday 11/20 – No evening classes
Saturday 9/21 – Barbells & Handlebars at Community Beer Company from 8am – 2pm! No classes as the gym will be closed. Come out and support your community!
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Monday 11/16
A) EMOM x 8 min
1 Front squat @ 23X1
*Start at heaviest weight from last week and build if able
B) 5 rounds for time @ 90% pace:
– 3 power cleans (155/105, 115/75)
– 5 push jerk
– 7 box jump – SD (24/20”)
C) 3 rounds not for time:
8-10 DB rollback tricep extensions
8-10 BB abdominal rollouts
*Don’t forget to sign up for classes via the SIGN IN link below!
*Sign up to compete in or volunteer for Barbells & Handlebars >HERE<.
Tuesday 11/17
A) Deadlift
*Set 1 – 5 reps @ 65%
*Set 2 – 5 reps @ 75%
*Set 3 – 3-5 reps @ 84% (up 2% from 11/6)
Rest 2-3 minutes between sets
B) BBHB 15.3 practice:
Every 6 min x 4 sets:
– Row 20 cal
– 20 overhead lunges (45/35, 35/25)
– 15 burpee to plate
*Go at competition pace.
C) 8 min to find max UB double unders
OR
8 min of DU practice
Wednesday 11/18
A) EMOM x 10 min
– Split jerk (start lighter and build to something heavy but sharp)
B) EMOM x 15-18 min (5-6 sets)
Min 1 – 6-10 Ring Dips
Min 2 – 6-10 Toes to Bar
Min 3 – 15 KB swings (tough)
*sets don’t have to be UB
C) Three sets not for time:
– Supine Ring Rows x 10 reps @ 2111
– R30S
– Side Plank x 45 seconds each side
– R30S
*If you plan on helping with Barbells & Handlebars, please come to the volunteer meeting tonight at 7:30pm!
Thursday 11/19
A) Every 2 minutes, for 8 minutes (4 sets):
– Hang Clean + Clean @ 75-85%
+
Every 2 minutes, for 8 minutes (4 sets):
– Clean x 1 rep @ 90-95%
+
Every 2 minutes, for 4 minutes (2 sets):
– Clean Pulls x 2 reps @ 95-105%
B) Back Squat
5, 4, 3, 2, 1
R3M – all should be heavy with no misses!
*This isn’t supposed to be a 1RM test but go for it if feeling it.
C) Optional conditioning:
Row 1,000m
R5M x 3 sets (keep ideal 2K pace)
*Please stay and complete outside in the strength yard if able
Friday 11/20
A) EMOM x 6 min (3 sets)
(1 snatch grip behind the neck push press + 1 overhead squat) x 2-3 reps
B) E2MOM x 10 min (5 sets)
– snatch from floor w/ 2 second pause at knee
*Work to a tough weight. If you aren’t comfortable at the bottom of the snatch receiving position, then work to a depth you can manage.
C) 3 rounds not for time:
– BB elevated hip extensions x 8-10 @20X1
– Side shuffle sled drag down and back
– 30 sec earthquake bar hold (heavier or longer than last week)
*Competing in BB&HB? There will be some alternate work for you to do. This will mostly consist of some light cardio and mobility.
*No evening classes as we prep for Barbells & Handlebars 2015! We would love your support. Each spectator ticket comes with a drink ticket. They are more at the door so buy them HERE.
Heather is the perfect example of a coach’s athlete in that she takes everything you say to heart. She understands that fitness is a process and not a destination and shows it with her willingness to fine tune her movements day in and day out. She is such a great example to our other athletes. We are glad to have you Heather!
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 April of this year. My boyfriend, Ben, discovered EDCF simply because he passed the gym on his daily commute. Ben signed up for the prep class first, and as the start date approached, I couldn’t resist jumping on board! I was intrigued about the idea of a prep class. Although I had done Crossfit off and on since 2012, I never felt proficient in my abilities; working out in a new gym seemed intimidating. My first impression of the culture was “WOW!” The strong focus on programming made me feel like I was developing and testing skills — for the first time since high school I felt like an “athlete.” To this day I feel an intrinsic connection with my prep class crew. It is so cool to see how we have all improved and continue to come back for more!
What class time do you attend the most, are there any regular members you work out with at that time?
With our busy schedules, EDCF is a way for Ben and I to spend quality time and push each other to hit our fitness goals. While getting out of bed at 5AM is a struggle, there is no better way to start your day than a good workout! You beat the morning traffic and the summer heat!
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?
I work in procurement for the North Texas Food Bank. My role is to partner with retailers and manufacturers to receive in-kind food donations or purchase product at the best prices. Last year, we provided access to 63 million meals! Also, I am part-time student at UT Dallas in the MBA program. I am lucky to have the support of my boyfriend Ben and our overweight tabby cat Wilbur (named for our college mascot — THE University of Arizona).
What do you like about CrossFit or EDCF that keeps you coming back?
My favorite aspect of EDCF is the people! The coaches are truly engaged in the development of the members, and everyone is rooting for you to become your best. I come back because I know after every workout, no matter how grueling, I am a little bit better than before.
What is your favorite lift or exercise or type of workout? What is one of your short term and long term goals?
Clean and jerk. Period. Without a doubt. After the weightlifting seminar, I learned (finally) how to correctly clean the barbell and jerk it overhead. It’s is incredible how proper technique can drastically improve your performance. Taking a “no way” weight to an “OMG I DID IT” weight is one of the best feelings in the world! My short term goal is to do an unassisted pull up. Since I starting at EDCF, I’m gone from multiple bands, to just one — so close! Long term, I want to improve my cardio so I can push myself further during workouts. One day at a time!
A) EMOM x 6 min (3 sets)
(1 snatch grip behind the neck push press + 1 overhead squat) x 2-3 reps
B) E2MOM x 10 min (5 sets)
– 1 snatch from mid thigh + 1 snatch from 2” below knee
*Work to a tough weight. If you aren’t comfortable at the bottom of the snatch receiving position, then work to a depth you can manage.
C1) Hand over hand sled pull AHAP length of gym
C2) 6 TGUP (heavier than last week)
C3) Earthquake bar OH hold x 30-60sec
x 3-4 sets
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*Don’t forget to sign up for classes via the SIGN IN link below!
