Mikey is the definition of consistency. He is at the gym Monday through Saturday unless he is traveling for work. He attacks his weaknesses outside of class on a consistent basis, too. Because of this, his overhead mobility is already so much better than when he started with us and his aerobic base is developing too. Mike – Thanks for all the hard work you put in and the never quit attitude you portray class. Stay on the grind and you will continue to hit new milestones!

Check out what Mikey had to say about his experience at EDCF…

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 joined in September 2015 but I started CrossFit at another gym in 2014. The gym was being sold at the end of 2015 and I decided it was time for a change. I had started the task of trying out other gyms and I was getting frustrated (I couldn’t find my “home”). RJ had been going to EDCF for a few months and suggested I give it a shot. I did and haven’t looked back since. I remember being welcomed to my first EDCF WOD right off the back. It was brutal and it had my “favorite” movement, running. 2. What class time do you attend the most, are there any regular members you work out with at that time? I attend the 6:30pm class. The normal 6:30 workout crew: Jon. G, Sabrina, Faye, Dave, Ruben, RJ, Leif, Ben, Bunner, Heather, Erik, And Sarah. 3. Tell us a little about yourself, What is your life like outside the gym? Where do you work, do you have kids/pets/spouse/partner? What is your favorite hobby outside the gym? I work in logistics and supply chain management for a defense contractor on a missile program (sounds way cooler than it is). One of my favorite things to do when I am not at EDCF is go to the movies. I pretty much have seen everything in the theaters. 4. What do you like about CrossFit or EDCF that keeps you coming back? The community is amazing! From Day 1, I have felt accepted. I can always count on someone to cheer me on and push me to work harder. 5. What is your favorite lift or exercise or type of workout? What is one of your short term and long term goals? I love body weight movements. I get excited when I see push-ups, pull-ups, and toes-to-bar in the WOD. Short term goals are to clean up my overhead movements (i.e. snatch, overhead squat and jerk). Long term, I want to work on my cardiovascular endurance. So more running and rowing work….I am sure I will always hate running.

*If you received an email from Front Desk saying that your payment failed then PLEASE IGNORE IT! We are now exclusively using Zen Planner and this was the first month that your payments were processed on ZP. Now if you received an email from ZP saying that your payment failed then please update your information! We had a handful of people who’s payment information didn’t transfer properly from FD to ZP. Please let me know if you have any questions!

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Monday 5/2

A) E2MOM x 18 min – Back Squat

*Set 1 – 5 reps @ 75%

*Set 2 – 3 reps @ 80%

*Set 3 – 1 rep @ 85%

*Set 4 – 5 reps @ 80%

*Set 5 – 3 reps @ 85%

*Set 6 – 1 rep @ 90%

*Set 7 – 5 reps @ 85%

*Set 8 – 3 reps @ 90%

*Set 9 – 1 rep @ 95%

 

B) EMOM x 15 min:

1: 12 KB swings + 6 goblet squats (AHAP)

2: 12/9 cal row

3: 4-8 strict pull-ups

 

*Row 15/12 cal if able.

 

Tuesday 5/3

A) E2MOM x 12 min (6 sets)

– power clean + jerk cluster 1.1

*Rest 10 seconds max between reps

*Build from 65% to a heavy set

*Can use push jerk or split jerk

 

B) Five rounds for time of:

– 5 shoulder to overhead (155/105 lbs)

– 10 burpees over the barbell

 

Masters

A) EMOM x 15 min

1: Deadlift 10-10-8-8-6 (build in weight/set)

2: 8-10 DB tricep extensions

3: rest and load heavier for next DL set

 

B) 3 rounds not for time:

– 20 DB weighted box step ups (alternating)

– Sled drag down and back (heavy and fast)

– Plank 45-90 seconds

– Bent over rows (use KBs) x 8-10/ side

 

*move steadily from movement to movement

 

Wednesday 5/4

A) Every 8 or 10 min x 32-40 min (4 sets)

– Row 500/400m

– 10 front squats @ 55% (from ground)

– 20 pull-ups

– 30 wallballs (20/14)

 

*RX+ complete with CTB pull-ups

*Record times on each set and record when finished.

 

B) 3 sets not for time (mobility):

– Foam roll lats x 60 sec/side

– Couch stretch x 60 sec/side

– Leg up on bench at 90 degrees stretch x 60 sec/side

 

Thursday 5/5

A) E3MOM x 15 min (5 sets) – Deadlift

Set 1 – 10 @ 50%

Set 2 – 10 @ 60%

Set 3 – 8 @ 70-75%

Set 4 – 6 @ 80-85%

Set 5 – 4 @ 85-90%

*If you have been keeping up with the cycle and have been completing all sets leading up today, then try for the heavier percentage. Compare to 4/28.

 

B) 3 rounds not for time:

– 6 DB/KB bulgarian split squats each leg @ 30X1 (heavier than 4/28)

– R60S

– bent over BB row x 6-8 # 20X1

– R60S

– 30-45 sec nose and toes handstand hold (accumulated)

– R60S

– 15-20 bent over flys with 5#+/hand @ 2111

– R60S

 

Masters

A) EMOM x 15 min (5 sets)

1: 5 bench press (building – heavier than last week)

2: 12 goblet squats

3: 10 Weighted sit-ups (end with plate fully extended overhead)

 

B) Every 6 minutes x 18 min (3 sets)

– Run 400m or Row 500/400

– 20 DB snatches (alternating)

– 20 walking lunges

– 10 NPU burpee box step ups (knee height)

 

*Turns into AMRAP if you can’t keep up with interval timing.

 

Friday 5/6

A) E2MOM x 14 min – Strict Overhead Press

Set 1 – 5 reps @ 50%

Set 2 – 5 reps @ 60%

Set 3 – 5 reps @ 70%

Sets 4-7 – 3 reps @ 85-90%

R2-3M

Set 8 – 10 reps @ 70-75% (heavier than 4/29)

 

B) For time:

– Run 600m

– 20 hang power cleans (135/95)

– 60 double unders (180 singles)

– Run 400m

– 15 hang power cleans

–  40 double unders (120 singles)

– Run 200m

– 10 hang power cleans

– 20 double unders (60 singles)

 

*The 600m run will include running to the 400m turnaround, then to the 200m turnaround, then BACK to the 400m turnaround, then back to the gym.

 

Saturday 5/7

8am Masters CF

9am CrossFit

10am Barbell

 

Sunday 5/8

8am CF Endurance