December Athlete Of The Month: Ben Marmont

Posted December 14, 2016 by Ryan Savard in Athlete of the Month, Blog

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Meet the last athlete of the month for 2016! Ben has made so much progress in both his absolute strength, gymnastic ability, and aerobic capacity since starting with us over a year and a half ago. You can’t beat hard work and consistency and Ben has been religious about both. You deserve it brother!

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 EDCF in April of 2015. I got my first taste of Crossfit at another local gym in early 2014; then, after a few months of the globo gym life, I got the itch to do CrossFit again. I discovered EDCF online, was impressed by the programming, signed up for the prep course, and never looked back!

What class time do you attend the most, are there any regular members you work out with at that time?

The class time I attend the most is 6:30 PM with the coolest crew — Mikey P, Dave, Sarah, Eric, Justin, RJ, Griego, just to name a few.

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 as a software engineer for a mid-sized consulting company, so I bounce around the metroplex working on projects for different clients. I live with my lovely, former athlete of the month, girlfriend Heather and our cat Wilbur. I love traveling and am also a chess master.

What do you like about CrossFit or EDCF that keeps you coming back?

The people at EDCF keep me coming back. Everyone is so motivating and willing to offer support. Anytime we get together for a social event it is always a blast.

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 the deadlift because there is something badass about lifting a ton of weight off the ground. My short term goal is to increase my upper body strength so that I can do 10 strict pull-ups unbroken. My long term goal is to be able to Rx the Open.

Posted December 14, 2016 by Ryan Savard in WOD

A) Every 3 minutes, for 12 minutes (4 sets):

– 20 Walking Lunges (70/53 KB in each hand)

– 8-10 bent over BB rows @ 20X1 (moderate weight, perfect temp and positioning)

B) 3 rounds for time:

– 400m run

– 20 wallballs (20/14)

– 15 burpees to 6” target

C) Mobility:

– 90 degree bench stretch x 2-3 min/ leg

– BB quad smash x 1-2 min/leg

Posted December 13, 2016 by Ryan Savard in WOD

A) E3MOM x 15 min (5 sets):

– 3-4 close grip bench press @ 30X1

– 3-4 weighted pronated pull-ups

*Scale to 3-4 negative pull-ups (5 seconds down).

*Heavier than 12/7.

B) For max reps/calories:

– 90 seconds of rowing for calories

Rest 30 seconds

– 90 seconds of burpees

Rest 30 seconds

– 90 seconds of box jump overs (24/20”

Rest 30 seconds

– 90 seconds of CTB pull-ups

R3M, x 2 sets total**

Programming Overview: Dec. 12-18

Posted December 12, 2016 by Ryan Savard in Blog

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Another EDCF Christmas Party in the books! A huge thanks goes out to everyone involved with my surprise gift on Saturday night. It was touching to say the least. Thank you Angela for organizing it! We have the best group of people at this gym and I love seeing everyone together. You all clean up pretty good!

Be on the look out for our revised holiday schedule coming out later this week.

Monday 12/12

A) E2MOM x 6 min (3 sets):

– 3 position (squat) clean

*build from 55-65% (heavier than last week)

EMOM x 14 min (7 sets)

– 1 (squat) clean @ 70-95%

B) Ground to overhead prep:

E2MOM x 6 min: 2-3 power clean + push jerk at Grace weight.

C) “Grace”:

– 30 clean and jerk for time (135/95)

*Grace should be completed with the power clean + push jerk barbell cycling method we have been practicing. Scale weight so that you can get at least 8-10 unbroken at the start of the workout. This tester is about power output and we are looking for times under 5 minutes so scale accordingly.

D) 3 sets for efficiency:

– 15 reverse snow angles (2.5/hand)

– 30-45 sec side plank/side

Tuesday 12/13

A) E3MOM x 15 min (5 sets):

– 3-4 close grip bench press @ 30X1

– 3-4 weighted pronated pull-ups

*Goal is to build on weight each set until you reach a heavy set of 5 for each movement.

*Heavier than 12/7.

B) For max reps/calories:

– 90 seconds of rowing for calories

Rest 30 seconds

– 90 seconds of burpees

Rest 30 seconds

– 90 seconds of box jump overs (24/20”

Rest 30 seconds

– 90 seconds of CTB pull-ups

R3M, x 2 sets total**

Wednesday 12/14

A) Every 3 minutes, for 12 minutes (4 sets):

– 20 Walking Lunges (70/53 KB in each hand)

– 8-10 bent over BB rows @ 20X1 (moderate weight, perfect temp and positioning)

B) 3 rounds for time:

– 400m run

– 20 wallballs (20/14)

– 15 burpees to 6” target

C) Mobility:

– 90 degree bench stretch x 2-3 min/ leg

– BB quad smash x 1-2 min/leg

Thursday 12/15

A) E2MOM x 6 min (3 sets):

– 3 position snatch

(high hang, hang, floor)

*Build from 55-65%.

E2MOM x 14 min (7 sets)

– 1 snatch

*Build from 70-101% with 5% jumps.

B) Every 6 minutes x 3-4 sets for times (all out):

– 20/15 cal row

– suicide sprint (touch lines)

– 10 toes to bar

Friday 12/16

A) Take 15 minutes to build to a new 10 rep max on back squat.

*Only do 1-5 reps on your build up sets then 10 on the weight you’re testing.

*If you completed all 10 last week then add 5-10+lbs.

B) 3 sets for efficiency:

– box push x 1 length (AFAP)

– 6-8 strict toes to bar @ 2110

– 2 laps heavy KB front rack walk with 5 squat on each end (20 total squats

– 6-8 BB good mornings @ 20X1

Saturday 12/17

8am Masters CrossFit

9am CrossFit

10am Barbell – Snatch

11am Free Intro to CrossFit

Sunday 12/18

8am Endurance

Posted December 12, 2016 by Ryan Savard in WOD

A) E2MOM x 6 min (3 sets):

– 3 position (squat) clean

*build from 55-65% (heavier than last week)

EMOM x 14 min (7 sets)

– 1 (squat) clean @ 70-95%

B) Ground to overhead prep:

E2MOM x 6 min: 2-3 power clean + push jerk at Grace weight.

C) “Grace”:

– 30 clean and jerk for time (135/95)

D) 3 sets for efficiency:

– 15 reverse snow angles (2.5/hand)

– 30-45 sec side plank/side

Posted December 10, 2016 by Ryan Savard in WOD

8am Masters CrossFit

9am CrossFit

10am Barbell

7:30pm EDCF Christmas Party @ Goodfriend!

Posted December 9, 2016 by Ryan Savard in WOD

A) Take 15 minutes to build to a 10 rep max on back squat.

*Only do 1-5 reps on your build up sets then 10 on the weight you’re testing.

B) 3 sets for efficiency:

– 30-60 sec wall sit w/ double KB front rack hold

– hand over hand rope pull x 1 length (moderate weight, fast hands)

– 2 laps upside-down single arm KB overhead walk (1 lap per hand)

– 6-8 strict toes to bar @ 2110

Posted December 8, 2016 by Ryan Savard in WOD

A) E2MOM x 6 min (3 sets):

– 3 position snatch

(high hang, hang, floor)

*Build from 55-65%.

EMOM x 12 min (6 sets)

– 1 snatch

*Build from 70-95% with 5% jumps.

B) For time:

– 1000/800m row

– 150 double-unders

– 30 handstand push-ups

*scale HSPU with bands or L-seated DB presses.

*RX+ perform HSPUs all strict.

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