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!

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

The Saturday morning Barbell class (formally Level 2) is back on at 10am now that we are finished with the CF Open. This is open to anyone, experienced or not, to work on the Olympic lifts (snatch, clean, jerk). We are looking to expand the Barbell class in the near future to 1-2 evenings per week too!

Reminder: Wednesday Mobility class @ 7:30pm!

——————–

Monday 4/4

A) E2MOM x 12 min (6 sets)

– Power clean cluster 1.1 @ 80-90%

(rest exactly 10 sec between each rep)

*Heavier than 3/28

 

B) 3 rounds for time:

– 400m run

– 12 Deadlifts (225/155, 185/115, 135/95)

– 15 Box jumps – SD (24/20”)

 

Tuesday 4/5

A) EMOM x 12 min

– 1 push press + 1 push jerk + 2 split jerk

 

B) EMOM x 15-21 min

1: 12 KB swings (70/53, 53/35)

2: 10 Push press (115/75, 95/65, 75/45)

3: 40 Double unders

 

Wednesday 4/6

A) “Last Man Standing”

On the minute, every minute, perform the following – once you fail at a certain movement, move immediately to the next (starting with the next minute interval). Pick a level:

 

Level 1

A) EMOM – 1 Muscle up

B) EMOM – 1 Front squat x 1 (start @ 60% and build 20/10 lbs every set until failure)

C) EMOM – 20 Wallballs (20/14)

D) EMOM – 10/8 Handstand push-ups

 

Level 2

A) EMOM – 12/9 Pull-ups

B) EMOM – 1 Front squat x 1 (start @ 60% and build 20/10 lbs every set until failure)

C) EMOM – 15 Wallballs (20/14)

D) EMOM – 6/4 Handstand push-ups

 

Level 3

A) EMOM – 8/6 Pull-ups

B) EMOM – 1 Front squat x 1 (start @ 60% and build 20/10 lbs every set until failure)

C) EMOM – 10 Wallballs (20/14)

D) EMOM – 12/9 perfect push-ups

 

B) 3 sets:

500m row for time; R3M

 

Thursday 4/7

A) EMOM x 15 min (5 sets)

1: 5 bench press @ 20X1

2: 8-10 supine medball hamstring curls

3: 5-10 strict supinated chest to bar pull-ups

*Increase weight on bench press and end on a heavy 5.

 

B) For time:

– 1000/800 meter row

– 20 hang power cleans (185/125, 155/105, 135/95, 115/75)

– 100 double unders (300 single unders)

 

C) 3 rounds not for time:

– 10-15 bent over DB row/arm

Rest as needed

 

Friday 4/8

A) Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

*Set 6 – 1 walk out at 102-105%

*Set 7 – Max Unbroken Reps @ 90%

(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top the set should end)

 

B) 3 rounds not for time:

– hand over hand sled pull x 1 length of gym (heavy but fast)

– suitcase farmers carry x 1 length of gym/arm (heavy but fast)

– hanging straight leg raises x 4-8

– 10-20 alternating pistols or pistol progressions

 

Saturday 4/9

8am Masters CF

9am CrossFit

10am Barbell

 

Sunday 4/10

8am CrossFit Endurance