We’ve got a lot coming at you this week!

Today at the evening classes, Power Supply Co. will be at the gym again handing out food. Come to classes tonight and get fed!

Also, ordering is now live on the Power Supply Co. website for EDCF. Make sure to place your order by Thursday night at midnight to get your meals for next week! You will even receive a free meal with your first order. GO HERE for ordering info.

Come hang out this Thursday evening at The Ginger Man – Lakewood from 6:30-9:30pm for our Fall Social! This will be no shower happy hour style so feel free to come straight from the gym or work for a drink or three.

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Monday 10/24

A) 8 minutes to build to a heavy power clean + push jerk

*Acquire heavy rep in 4-6 working sets. Do not fatigue yourself.

 

B) E3MOM x 9 minutes (3 sets)

– 6-8 TnG ground to overhead (135/95, 115/75, 95/55, 75/35)

*Use a power clean + push jerk and work on barbell cycling.

 

C) 10 minutes AMRAP:

– 10 pull-ups

– 10 alternating DB snatches (45-75/20-40)

– 10 burpees to target

 

D) 3 sets of:

– 8 single arm DB rows @ 2111

– 20-30 banded pull-aparts

 

Tuesday 10/25

A) E3MOM x 12 min (4 sets)

– Front squat x 4-5 @ 80-85%

 

B) Every 6 minutes x 18-24 minutes (3-4 sets)

– 500/400m row

– 40 double unders (120 singles)

– 20 RKB swings (70/53, 53/35, 44/25)

– 10 toes to bar

 

Wednesday 10/26

A) Deadlift – build in 20 minutes

– 8 @ 55%

– 6 @ 65%

– 4 @ 75%

– 2 @ 85%

– 1 @ 90%

– 1 @ 95%

– 1 @ 100+% (be smart)

 

B) Every 2 minutes, for 18 minutes:

Minutes 1-2, 7-8 & 13-14:

– muscle-ups x max reps in 45 seconds

OR 3 burpee broad jumps + low ring muscle up progression x 3-4 reps

Minutes 3-4, 9-10 & 15-16:

– handstand walk x 10 meters

OR 10-20 handstand shoulder touches if you don’t have handstand walks yet

Minutes 5-6, 11-12 & 17-18:

– L-sit hold x 30-45 seconds accumulated time

 

Thursday 10/27

A) E2MOM x 12 min

– Strict overhead press x 3-4 @ 80-90%

R3M, then…

– 10 reps @ 70+% (heavier than 10/12 if able)

 

B) EMOM x 12 min (6 sets)

E: Row 12/9 cal

O: 2-3 DB man makers (35-55/20-30)

 

*Man maker = row + push up + row + power clean + thruster

*Row 15/12 cal if able.

 

C) 3 sets for efficiency:

– 8-10 single arm ring rows @ 2011

– 5 TGUP sit-ups/arm (heavy but controlled)

 

Friday 10/28

A) E2MOM x 5 min (5 sets)

– 5 back squats @ 32X1

*Heavier than 10/14 or 70+%.

 

B) For time:

– 50 cal row

– 40 wallballs

– 30 CTB pull-ups

– 20 burpee box jump overs (24/20”)

– 10 strict handstand push-ups

 

Saturday 10/29

8am Masters CF

9am CrossFit

10am Barbell

11am Intro to CrossFit

 

Sunday 10/30

8am Endurance

 

Hey EDCFers! Over the years I have relied on contacts I’ve met through the gym for a number of things. Home loans, plumbing, and landscape advice to name a few. Our community is a great way to find that trusted person you might be looking for.

Do you own a small business or have a skill and want to get the word out about what you have to offer? Please email me back at [email protected] with a description or your work and contact info. You can also include any type of incentive like a discount code if you like 🙂

I am looking to build somewhat of a classifieds directory for members. Be on the look out for a similar email about all this tomorrow!

 

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Monday 10/16

A) Bench Press 1RM

EMOM x 5 min:

Set 1: 3 @ 60%

Set 2: 2 @ 65%

Set 3: 2 @ 70%

Set 4: 1 @ 75%

Set 5: 1 @ 80%

R60S, then E2MOM x 10 min:

Set 6: 1 @ 85%

Set 7: 1 @ 85-90%

Set 8: 1 @ 90%

Set 9: 1 @ 90+%

Set 10: 1 @ 90+%

*You don’t have to complete all sets, just enough to find today’s 1RM.

 

B) EMOM x 12-18 min (4-6 sets)

1: 15/12 cal row

2: 15/12 chest to ground push-ups

3: 8 NPU burpee + sandbag to shoulder (60/30)

 

Tuesday 10/17

A) E3MOM x 12 min (4 sets)

– front squat x 5-6 reps @ 75-80%

*Slightly heavier than last week.

 

B) Every 8 minutes, for 24 minutes (3 sets) a 90-95% pace:

– 500/400m row

– 10 hang squat cleans (135/95, 115/75, 95/55)

– 15 CTB pull-ups

 

Wednesday 10/18

A) Deadlift – take 12 minutes to build up to a heavy TnG 2 reps

*Do not fatigue yourself. Just enough reps to warm your system up while building to your 2 reps. Stop when mechanics start to break down.

 

B) For efficiency (NOT time):

– 15 TnG deadlifts

– 15 strict HSPU

– 10 TnG deadlifts

– 10 strict HSPU

– 5 TnG deadlifts

– 5 strict HSPU

*Goal is to keep deadlifts heavy but UB while adding weight each set. If you are decent at strict HSPUs add bigger deficit each set.

 

C) 3 sets for efficiency:

– 6-8 strict T2B @ 2110

– plate pinch walk 45/25 as far as possible

– 10 BB landmine rotations

 

Thursday 10/19

A) 4 rounds for time:

– 400m run (or row?)

– 12 weighted walking lunges (70/44, 53/35, 44/25ish per hand)

– 40 double unders

 

B) 3 sets for efficiency:

– 30 sec of BB hip extensions w/1 sec pause at top (115/75)

– 8-10 x single arm trap 3 raises @ 2111

– 8 bent over rows/side @ 2111

 

Friday 10/20

A) E3MOM x 15 min

– 8 push press

*Sets 3-5 heavier than 10/7.

 

B) 3 sets for efficiency:

– heavy sled drag down and back (forward down/reverse back)

– contralateral walk down and back

– 10 BB Romanian deadlifts @ 30X1

– 8-10 standing single arm DB press per side @ 2111

 

Saturday 10/21

8am Masters CrossFit

9am CrossFit

10am Barbell

 

Sunday 10/22

8am Endurance