Zen Planner is up and running. We introduced the app over email earlier this morning. Please go ahead and download it, sign up for classes, and start to track your workouts!
For those who have questions about logging into Zen Planner, you will have to search your inbox for an email, titled “Your website login information”, that we sent out regarding how to log into Zen Planner. A temporary username and password (you can change these) was in this email.
Once you find it go here and log in:https://EastDallasCrossFit.zenplanner.com/
Once you log into the “Member Connect” site, you can then sign the waiver and terms & conditions documents. THEN you can start using the app as normal and sign into class this week and also start recording your workouts!
Please let us know if you have any questions!
Here is a picture of Dave.
SCHEDULE UPDATE: There will be no mobility this week. We will pick back up next Wednesday evening!
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Monday 4/11
A) Every 90 seconds x 12 min (8 sets)
– Power clean x 1 @ 80-95%
(rest exactly 10 sec between each rep)
*Heavier than 4/4
B) EMOM x 15-21 min
Min 1: 10-15 KB swings (70/53, 53/35)
Min 2: 4-6 burpee box jump overs (24/20”)
Min 3: 6-10 T2B
*Pick a number in the range for each movement and try and stay on target for at least 15 minutes.
Tuesday 4/12
A) E2MOM x 10 min – Front squat
Set 1: 5 @ 70%
Set 2: 4 @ 75%
Set 3: 3 @ 80%
Set 4: 2 @ 85%
Set 5: 1 @ 90-90+%
Set 6: 3 reps @ 85%
R2-3M then…
Set 7: 5 reps @ as heavy as possible
B) For time:
– Run 800m
– 20 pull-ups
– 30 front squats (155/105, 135/95, 115/75, 95/65)
– 20 pull-ups
– Run 800m
Wednesday 4/13
A) E3MOM x 15 min Deadlift
Set 1 – 10 reps @ 50%
Set 2 – 10 reps @ 60%
Set 3 – 10 reps @ 65%
Set 4 – 8 reps @ 70%
Set 5 – 6 reps @ 80%
B) EMOM x 12-14 min
E: 12/9 cal row
O: 6 NPU burpee bag to shoulder 60/30
*Want a challenge? Up your calorie count to 15/12
Thursday 4/14
A) Every 4 min x 24 min (6 sets)
– Row 250/200 m
– 10 shoulder to overhead (135/95)
– 20-40 double unders
*work on efficiency of S2O reps
B) 3 rounds not for time:
– 15 DB floor press @ 2111
R30S
– 12 ring Biceps Curls x 12 reps @ 2021
R30S
– 30 banded pull-aparts (red band)
Rest as needed
Friday 4/15
A) E2MOM x 16 min – Back Squat
Set 1 – 5 reps @ 60%
Set 2 – 3 reps @ 75%
Set 3 – 1 rep @ 85%
Set 4 – 3 reps @ 80%
Set 5 – 3 reps @ 85%
Set 6 – 2 reps @ 90%
Set 7 – 7 reps @ 75%
Set 8 – 7 reps @ 75%
B) 3 rounds not for time:
– 20 double KB weighted lunges (AHAP)
– Sled drag down and back (AHAP)
– 10-15 bent over DB rows/side
– 15-30 seconds L-sit accumulation
Saturday 4/16
8am Masters CrossFit
9am CrossFit
10am Barbell
11am Free Intro to CrossFit
Sunday 4/17
8am Endurance