Programming Overview: Nov. 21-27

Posted November 21, 2016 by Ryan Savard in Blog

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With the holidays fast approaching, we thought you might need a little something extra to help stay on track even though your caloric intake might be a little on the high side over the next month. This year we are forming a team to take on the 100K Meter Challenge benefitting Carry The Load.

What is the 100K Meter Challenge? It’s a challenge to see if you can row, run, bike (stationary only), or swim 100,000 meters from the day after Thanksgiving (Nov. 25th) until 5pm on Christmas Eve (Dec. 24th). Sound hard? It will be. But you will have your friends doing it right along side of you before, during, and after classes. We also plan to get a whiteboard up specifically for you to keep track of your meters and show everyone else what a badass you are.

To sign up, go to the registration page and sign up under EDCF. Make sure to log in your meters daily and check out “100kmeterchallenge” on social media for updates.

Also, make sure you know our holiday schedule for this week.

Monday 11/21

A) E2MOM x 12 min

– 1 hang squat clean + 1 squat clean + 2 front squats

*work from about 60-80%

B) For time:

– 60/45 cal row

– 100 double unders (300 singles)

– 60 wallballs (20/14)

C) 2-3 rounds for efficiency:

– 8 DB rows per side @ 2011

– 15 banded hamstring curls

Rest as needed

Tuesday 11/22

A) Take 15 minutes to build to a 3RM deadlift.

B) 4 rounds for total working time:

– 400m run

– 10 deadlifts

– 15 toes to bar

R3M between rounds.

*Subtract 9 minutes to get total working time.

*Deadlift weights: 275/185, 225/155, 185/125, 155/105, 135/95

Wednesday 11/23

A) E2MOM x 16 min (8 sets)

– 2 push press

*All sets heavier than 11/17

B) 4 rounds for time:

– 5 ground to overhead 185/125, 155/105, 135/95

– 10 CTB pull-ups

R4M, then…

4 rounds for time

– 10 burpees

– 30 double unders

Thursday 11/24 – Happy Thanksgiving

Gym Closed

Friday 11/25 – 10am only

Partner “Eva”

5 rounds for time:

– 800m run

– 30 KB swing (70/53)

– 30 pull-ups

Saturday 11/26

8am Masters

9am CrossFit

10am Barbell

Sunday 11/27

8am Endurance

Thanksgiving Holiday Hours

Posted November 21, 2016 by Ryan Savard in Blog

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Be sure you’re in the know about when class times are this week! Have a CrossFitter friend or family member in town for the holiday? Get them signed up as a drop-in and bring them on in for class!

Here is this week’s schedule:

Wednesday 11/23 – No 7:30pm Class

Thursday 11/24 – Gym Closed

Friday 11/25 – 10am Only

Saturday 11/26 – Regular Schedule

Posted November 21, 2016 by Ryan Savard in WOD

A) E2MOM x 12 min
– 1 hang squat clean + 1 squat clean + 2 front squats
*work from about 60-80%

B) For time:
– 60/45 cal row
– 100 double unders (300 singles)
– 60 wallballs (20/14)

C) 2-3 rounds for efficiency:
– 8 DB rows per side @ 2011
– 15 banded hamstring curls
Rest as needed

Posted November 18, 2016 by Ryan Savard in WOD

A) Back squat cluster

– 5.5.5.5 x 3 sets

*Rest 30 sec between clusters and 3 minutes after each set.

*Start moderate and build if able.

B) 3 sets for efficiency:

– 45-60 sec overhead earthquake bar hold

– 2 laps suitcase carry (1 side/lap)

– 6-8 L-sit supinated pull-ups

– 12-15 kneeling pallof presses/ side (green band)

Posted November 17, 2016 by Ryan Savard in WOD

A) E3MOM x 15 min (5 sets):

– push press x 3 reps

Goal is to be 3-5% heavier than 11/4 for all sets.

B) E3MOM x 12-18 min (4-6 sets)

– Row 250/200m

– 5 burpee box jump overs (24/20”)

– 10 push press (115/75)

*Keep intensity at 90-95%.

Posted November 16, 2016 by Ryan Savard in WOD

A) E2MOM x 12 min (6 sets):

– 2 position snatch

(hang, 2” below knee)

*Pause 1 sec in each position before initiating snatch.

*Keep weight light to moderately heavy and work on positioning.

B) 8 minute AMRAP:

– 6 front squats (185/125, 155/105, 135/95, 115/75)

– 30 double unders (60 single unders)

C) 3 rounds for efficiency:

– 8 supinated grip Romanian deadlifts @ 30X1

– 10 ring rows @ 30X1

Rest as needed

*Perform RDLs at 40-50% max DL

*Get as horizontal as possible on rows

Posted November 15, 2016 by Ryan Savard in WOD

A) 8 minutes to build to a heavy:
– power clean + 2 split jerks
*Acquire heavy rep in 6 working sets. Do not fatigue yourself.
*Goal is to get to what you hit last week.
B) 3 rounds for time:
– 400m run
– 8 ground to overhead (135/95)
– 12 toes to bar
– 16 wallballs (20/14)
*Workout subject to alteration dependent on class size.

Programming Overview: Nov. 14-20

Posted November 14, 2016 by Ryan Savard in Blog

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Check out what next week’s schedule will look like with the upcoming Thanksgiving Holiday:

Wednesday 11/23 – No 7:30pm Class

Thursday 11/24 – Gym Closed

Friday 11/25 – 10am Only

Saturday 11/26 – Regular Schedule

… we’ve also got some pretty sweet hoodies in the making. Stay tuned!

Monday 11/14

A) EMOM x 5 min (5 sets):

– Front Squat

*Set 1 – 2 reps @ 60%

*Set 2 – 2 reps @ 65%

*Set 3 – 2 reps @ 70%

*Set 4 – 1 rep @ 75%

*Set 5 – 1 rep @ 80%

R60S, then…

E2MOM x 6 min (3 sets):

– Front Squat

*Set 6 – 1 rep @ 85%

*Set 7 – 1 rep @ 85-90%

*Set 8 – 1 rep @ 90%

*Set 9 – 1 rep @ 90+%

*Set 10 – 1 rep @ 90+%

*Stop when you hit today’s 1RM.

B) “Fran”

21-15-9 reps for time:

– thrusters (95/65)

– pull-ups

C) 3 rounds for efficiency:

– 20-30 sec side plank / side

– 15-20 bent over reverse flys (2.5-5/hand)

Tuesday 11/15

A) 8 minutes to build to a heavy:

– power clean + 2 split jerks

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

*Goal is to get to what you hit last week.

B) 3 rounds for time:

– 400m run

– 8 ground to overhead (135/95)

– 12 toes to bar

– 16 wallballs (20/14)

*Workout subject to alteration dependent on class size.

Wednesday 11/16

A) E2MOM x 12 min (6 sets):

– 2 position snatch

(hang, 2” below knee)

*Pause 1 sec in each position before initiating snatch.

*Keep weight light to moderately heavy and work on positioning.

B) 8 minute AMRAP:

– 6 front squats (185/125, 155/105, 135/95, 115/75)

– 30 double unders (60 single unders)

C) 3 rounds for efficiency:

– 8 Romanian deadlifts @ 30X1

– 10 ring rows @ 30X1

Rest as needed

*Perform RDLs at 50% max DL

*Get as horizontal as possible on rows

Thursday 11/17

A) E3MOM x 15 min (5 sets):

– push press x 3 reps

Goal is to be 3-5% heavier than 11/4 for all sets.

B) E3MOM x 12-18 min (4-6 sets)

– Row 250/200m

– 5 burpee box jump overs (24/20”)

– 10 push press (115/75)

*Keep intensity at 90-95%.

Friday 11/18

A) Back squat cluster

– 5.5.5.5 x 3 sets

*Rest 30 sec between clusters and 3 minutes after each set.

*Start moderate and build if able.

B) 3 sets for efficiency:

– 45-60 sec overhead earthquake bar hold

– 2 laps suitcase carry (1 side/lap)

– 6-8 L-sit supinated pull-ups

– 12-15 kneeling pallof presses/ side (green band)

Saturday 11/19

8am Masters

9am CrossFit

10am Barbell

11am Intro to CrossFit

Sunday 11/20

8am Endurance

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