With the holidays a few days away, some of you will be traveling and looking for a CrossFit gym to “drop in” to. Those of you who are staying here will probably see some new faces of out-of-towner drop ins at EDCF. Dropping into a gym while you are visiting from out of town is a fun way to see how another gym works, experience new coaches, and keep up your fitness! There are some unwritten rules about dropping in that you should know about before you do it…

1. Let the gym know ahead of time. Go on the gym’s website to see what their drop in policy is. Email the gym at least a day in advance telling them that you are coming. Include that you have CrossFit experience and what class(es) you would like to drop into. Don’t try calling them as many CrossFit gyms don’t have receptionist and aren’t the best at calling people back. Don’t just show up unannounced and expect a spot in class. This is my biggest pet peeve!

2. Arrive early. Get to the gym at least 5-10 minutes before your scheduled class. You will probably have to fill out a waiver. It is also good to meet the coach and tell them about any restrictions you might have. Ask if they will run the warm-up or if you are expected to warm-up on your own. This is also a good time to familiarize yourself with the workout beforehand.

3. Expect to pay. A lot of gyms have a drop in rate especially if they are in a touristy area. Ask how much it will cost per class/week. If there is no rate then it is customary to buy a shirt and/or leave a Facebook/Google review.

4. Do not ask to do your own programming. Take this opportunity to experience another gym’s programming and coaching style. Enjoy the fact that you are on vacation and have the chance to get a workout in and meet new people!

 

No video this week :(.

Weekly Schedule

• Thursday 12/17 – Mobility with RJ @ 6:00pm
• Saturday 12/18 – Level 2/Barbell @ 10:00am. Need extra help on the olympic lifts? Come in this (and every) Saturday at 10am.

——————–

Monday 12/14

A) Every 90 sec x 12 min (8 sets)

– 1 power clean + 1 push press + 1 split jerk @ 60-80%

*pause 2-3 sec in split jerk receiving position before recovering

 

B) EMOM x 5 min

– 5 push jerks (fluid and efficient)

*Heavier overall than last week

 

C) 12-9-6 reps for time:

– heavy power cleans (185/125, 135/95, 95/65)

– 400 m run

*Use no more than

 

Tuesday 12/15

A) EMOM x 15 min

1 front squat @ 83-88%

 

B) Gymnastics Cycle (week 3)

EMOM x 15 min

1: Handstand walk development (choose best option based on skill level)

1. a) 40 ft handstand walk
2. b) 3-4 handstand walk into wall
3. c) 15-20 shoulder touches (facing away or towards the wall)
4. d) 2-3 wall walks

2: 4-8 strict chest to ring pull-ups

3: 10-30 Double unders

 

C) 3 sets not for time:

– 15 reverse snow angels (0-5lb/band)

– BB hip thrusts @ 20X1 AMRAP in 60 sec (135/95)

*Upper back on ground for these hip thrusts.

 

Wednesday 12/16

A) Banded Deadlift

– 10 banded singles at 60%; R30S between each

*use green band, 5% heavier than last week

 

B) Deadlift

set 1 – 5 reps @ 65%

set 2 – 5 reps @ 75%

set 3 – 3-5 reps @ 88% (up 2% from 12/9)

Rest 2-3 minutes between sets

 

C) Every 6 min x 3-4 sets @ 80-90%

– 500/400m row

– 12 T2B

– 10 alternating DB snatches (50-70/20-45)

– 8 burpee over the box jumps (24/20”)

 

Thursday 12/17

A) E2MOM x 16 min

– Bench Press

*Set 1 – 5 reps @ 60%

*Set 2 – 3 reps @ 70%

*Set 3 – 1 rep @ 80%

*Set 4 – 3 reps @ 80%

*Set 5 – 2 reps @ 85%

*Set 6 – 1 rep @ 90%

*Set 7 – 1 rep @ 90%+

*Set 8 – 1 rep @ 90%+

 

B) 15 min AMRAP:

– 5 strict pull-ups

– 10 perfect push-ups

– 15 Russian KB swings (heavy)

 

Friday 12/18

A) E2MOM x 6 min (3 sets)

– hang squat clean + squat clean @ 60, 65, and 70%

+

E2MOM x 12 min (6 sets)

– squat clean

2 @ 75%

2 @ 80%

1 @ 85%

1 @ 90%

1 @ 90+%

1 @ 90+% (build up to today’s heavy)

 

B) For time:

– 400 m run

– 40 wallballs

– 80 double unders

– 400 m run

– 30 wallballs

– 60 double unders

– 400 m run

– 20 wallballs

– 40 double unders

 

Saturday 12/19

8am – Masters

9am – CrossFit

10am – Level 2/Barbell

11am – Free Intro to CrossFit