A) E2MOM x 10 min (5 sets):
2 push press + 1 push jerk + 1 split jerk
*Start at 65% push press and work up to heavier than 8/8.
B) For time:
– row 500/ meters
immediately followed by…
Three rounds of:
– 20 Russian KB swing (70/53, 53/35)
– 15 push press (115/75, 95/65)
immediately followed by…
– run 600 meters
A) Four sets of:
– Deadlift x 4-6 reps @ 21X1
– R30S
– L-hold from pull-up bar x 20 sec (accumulated)
– R2M
B) 3 sets for efficiency:
– hand over hand sled pull x 1 length (heavy but quick)
– farmer’s carry x 1 lap (heavy but quick)
– earthquake bar hold x 30-60 sec (jerk grip hold)
– ring push-ups x 10-20 reps w/ turnout at top
A) E2MOM x 16 min (8 sets)
– 1 hang (squat) clean + 1 (squat) clean + 1 front squat
*start around 60% and build to something heavier than last week
B) 5 rounds for time:
– 5 hang power cleans (185/125, 155/105, 135/95, 115/75)
– 200m run
A) Four sets of:
– 10-12 DB neutral grip bench press @ 2111
– R30S
– 8-10 supinated grip BB bent over rows @ 2111
– R2M (concentrate on perfect tempo)
B) EMOM x 15-18 minutes
1: 3/2 muscle ups + 5 ring dips or 5 burpee pull-ups + 5 ring dips
2: 15 heavy Russian KB swings
3: 30-50 double unders
After Nicole H. completed the Prep Course she came into class day one a mission to get a little bit better every time she stepped foot into the gym. She has goals and she puts in the work. Nicole understands that fitness is a process. She takes everything a coach says to heart and won’t settle until she sees improvement. Oh and she does all this with a smile on her face. Nicole is already a huge part of our community even though she is still somewhat of a newbie. Keep it up Nicole! We are excited to see you tackle future milestones inside and outside the gym!
Check out what Nicole had to say about her experience at EDCF…
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When did you join EDCF? How did you find the gym? What was your first impression or how did that first workout go?
I was invited to EDCF by coach Drew Slone, who I met through mutual friends. If you’ve met her, she is obviously (and rightly so) pumped about CrossFit. After coming to one of the free Saturday sessions, I signed up for the prep course in May 2016 and was hooked, and sore. My first impressions were that barbells were frightening and the people were awesome and encouraging. I had heard the typical stereotypes that CrossFitters were crazy intense and that I could injure myself, but the thoughtful teaching in the prep course and the attitude of the coaches and members convinced me this was a great fit. Plus, sometimes I’m intense. My “grown-up” life was missing some things that used to be filled by sports, teamwork, and a competitive drive, and CrossFit was the first thing I found that could fill those voids. I immediately became a member.
What class time do you attend the most, are there any regular members you work out with at that time?
I love coming to class at the end of a work day, so depending on when I can sneak out of the office, I attend at 5:30 or6:30pm. It’s a bit of a crunch to get there sometimes (I’ll sheepishly admit, I often change clothes in the car on the way), but if I am disciplined about things, I can make it. If I’m having a stressful day the WOD is what I look forward to; EDCF tends to be my oasis. It’s hard to narrow down the members I “workout” with because nearly everyone has helped me with something at least once, but Kat, Heather, Amber, and Imelda are some badasses that I regularly try and keep up with.
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?
If you have talked with me for more than five minutes, one of the annoying things you probably keep hearing about is my pride in being from the Pacific Northwest. This is because I love the outdoors, both the water and mountains, and miss my family up there. I actually really wish that I could transplant them to Lakewood because I know that my brother would absolutely eat up everything about EDCF, including the throw-back music like 2Pac and Disturbed. In Dallas I’ve traded in my mountains and lakes for pools and sand volleyball, plus meeting new people. My work is about to transition and after taking some time off, I will be helping to restructure failing businesses. I’m a big fan of creating and saving jobs.
What do you like about CrossFit or EDCF that keeps you coming back?
What keeps me coming back to EDCF? The people and the personal growth. Everything is value added–I’ve become friends with wonderful people and I’m continuously amazed and amused by the new things my body is capable of doing. The other day I did my first pull-up. A PULL-UP! It seemed impossible at first and when I did it, I felt like Wonder Woman. I’m trying to get more consistent with them and tackle double-unders next. That’s what CrossFit has given me–I’ve rediscovered that rewarding feeling that comes with working hard to make the little breakthroughs.
What is your favorite lift or exercise or type of workout? What is one of your short term and long term goals?
My favorite lift is a clean. Hands down. I can’t really explain why, but I think one day I was getting the bar up really quickly, so since then, I’ve had more confidence in it than the other lifts. My favorite workouts target all different body areas and are for time, because there is no better race than against the clock. Box jumps, burpees, and toes to bar are my favorites, mostly because I can do them. I consider anything with double-unders to be a sworn enemy, but then again, maybe in a month they will be my favorite. I have doable short-term goals of being able to do all the movements and improving my lift technique. My long-term goals are WAY more unrealistic and just for fun–like squatting 220 and doing 5 pull-ups with a 45 pound weight because that’s how Olympic swimmer Natalie Coughlin gets things done:) I’m not yet willing to admit it’s impossible.
A) E3MOM x 9 min (3 sets)
– 8 back squats
(add 10/5# to last week’s 70% if you legitimately completed all 3 sets)
B) For reps:
– Tabata row for calories (8 sets)
– Rest 60 seconds
– Tabata wall balls (8 sets)
– Rest 60 seconds
– Tabata burpees (8 sets)
*Take lowest rep number from each tabata and add them up.
C) 3 rounds for efficiency:
– 20 perfect hollow rocks or hollow hold x 20 sec
– R60S
– BB good mornings x 8-10 reps @ 2111
(perfect positioning & hamstring activation)
– R60S
Mark your calendars for EDCF’s 5th Birthday Bash going down Saturday, August 27th. The 300 Challenge will be followed by beer, tacos, games, and a waterslide of course! Heats sign-up for the 300 will be out next week.
Interested in working more on the snatch and clean & jerk? Join us at 10am every Saturday for our EDCF Barbell class. No WOD, just heavy lifting!
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Monday 8/8
A) E2MOM x 10 min (5 sets):
3 push press + 2 push jerk + 1 split jerk
*Start at 65% push press and work up to a heavy set.
B) Every 5 minutes x 15-20 minutes (3-4 sets):
– Run 400m
– 5-10 strict supinated pull-ups
– 5-10 strict handstand push-ups
– 10 box jump overs (24/20”)
*Sub HSPUs with A) box B) L-seated DB press
Masters
A) E2MOM x 10 min (5 sets):
– 5 push press (building from last week)
– 10 ski jumps
B) Every 5 minutes x 15-20 minutes (3-4 sets):
– Run 300m or row 400/325m
– 5-10 supinated ring rows
– 5-10 push-ups
– 10 box step ups
Tuesday 8/9
A) E3MOM x 9 min (3 sets)
– 8 back squats
(add 10/5# to last week’s 70% if you legitimately completed all 3 sets)
B) For reps:
– Tabata row for calories (8 sets)
– Rest 60 seconds
– Tabata wall balls (8 sets)
– Rest 60 seconds
– Tabata burpees (8 sets)
*Take lowest rep number from each tabata and add them up.
C) 3 rounds for efficiency:
– 20 perfect hollow rocks or hollow hold x 20 sec
– R60S
– BB good mornings x 8-10 reps @ 2111
(perfect positioning & hamstring activation)
– R60S
Masters
A) E3MOM x 9 min (3 sets)
1: 8 back squats (heavier than last week)
2: 12 DB rollback extensions
3: 20 sec side plank/side
B) For reps:
– Tabata row for calories (8 sets)
– Rest 60 seconds
– Tabata air squats (8 sets)
– Rest 60 seconds
– Tabata no-push-up burpees (8 sets)
*Take lowest rep number from each tabata and add them up.
C) 3 rounds for efficiency:
– 15 DB anchored sit-ups (add weight if able
– 20 banded good mornings
Wednesday 8/10
A) Four sets of:
– 10-12 DB neutral grip bench press @ 2111
– R30S
– 8-10 supinated grip BB bent over rows @ 2111
– R2M (concentrate on perfect tempo)
B) EMOM x 15-18 minutes
1: 3/2 muscle ups + 5 ring dips or 5 burpee pull-ups + 5 ring dips
2: 15 heavy Russian KB swings
3: 30-50 double unders
Masters
A) Four sets of:
– 10-12 DB neutral grip bench press @ 2111
– R30S
– 8-10 supinated grip BB bent over rows @ 2111
– R2M (concentrate on perfect tempo)
B) EMOM x 15-18 minutes
1: 8-12 prisoner good mornings
2: 15 heavy Russian KB swings
3: 40 seconds of single unders
Thursday 8/11
A) E2MOM x 16 min (8 sets)
– 1 hang (squat) clean + 1 (squat) clean + 1 front squat
*start around 60% and build to something heavier than last week
B) 5 rounds for time:
– 5 hang power cleans (185/125, 155/105, 135/95, 115/75)
– 200m run
Masters
A) Four sets of:
– Deadlift x 4-6 reps @ 21X1
– R30S
– hollow rock x 20 sec (accumulated)
– R30S
– 8 single arm DB press/side @ 21X1
– R60-90S
B) 4 rounds for time:
– 5 hang power cleans (moderate weight)
– 200m run
Friday 8/12
A) Four sets of:
– Deadlift x 4-6 reps @ 21X1
– R30S
– L-hold from pull-up bar x 20 sec (accumulated)
– R2M
B) 3 sets for efficiency:
– hand over hand sled pull x 1 length (heavy but quick)
– farmer’s carry x 1 lap (heavy but quick)
– earthquake bar hold x 30-60 sec (jerk grip hold)
– ring push-ups x 10-20 reps w/ turnout at top
Saturday 8/13
8am Masters
9am CrossFit
10am Barbell
Sunday 8/14
8am Endurance
What do the 300 Challenge, beer, tacos, and waterslides all have in common? They’re all going to be in one place on Saturday, August 27th as we celebrate EDCF’s 5th Birthday Bash!
We have a full day of fun planned so mark your calendars and bring your friends!
Starting at 9am we will kick off our annual 300 Challenge with heats at 9am, 9:30am, 10am, and 10:30am. Be on the lookout for more details about heat sign-ups next week.
The keg, tacos, and waterslide will be ready to go by 11am so stick around and hang out for a while!
Anyone and everyone is invited to hang out afterwards to tell your friends! Are you a former member? We’d love to see you too!
Oh, and just to jog your memories, this is the 300 Challenge… and yes there will be scaling options.
